7 Strongman Back Workouts (Powerful Training Exercises)

This lat pulldown alternative can help you strengthen your back, improve grip strength, and help with back pain, according to the Indian Journal of Physiotherapy and Occupational Therapy [1].

From my own training sessions, I've found Thick Bar Lat Pull-Downs not only enhance back strength but also significantly improve grip, a key factor in strongman success.

To start:

1. Sit facing the bar.
2. With arms above your head, grab the bar with an overhand grip. Keep your chest up and engage your core.
3. Pull the bar down towards the top of your chest.
4. Pause briefly before slowly returning the bar to its starting position. Remember to control your movements and avoid using momentum to pull the bar down.
5. Complete as many reps as possible.

3. Farmer’s Carry

This is one of the most widespread strongman lifts in average gyms.

During my years of coaching, Farmer’s Carry has emerged as a favorite for targeting both lower and upper back muscles.

The primary muscles worked in this exercise are your lower and upper back muscles, and studies showed that farmer’s carry could be an efficient alternative to deadlifts [2].

To do this exercise:

1. Hold a pair of heavy dumbbells or kettlebells at your sides in a neutral grip with your shoulders back.
2. Walk forward, taking short and controlled steps while keeping your core tight. The goal is to maintain good posture and not let the weights sway too much.
3. Continue walking until you reach the desired distance or time.

“While you shouldn’t be afraid to use a heavier weight, if your form is being compromised, that weight is too much. Keep the weight heavier when going shorter distances and lighter if you’re carrying for a longer distance, such as 40 to 60 meters.”

- Sara Lindberg, Health & Fitness Writer

Based on my coaching experiences, the Bent-Over Row is not just effective for the back but also crucial for developing arm and shoulder strength.

To start:

1. Hold a dumbbell in each hand, your palms facing in.
2. Bend over at the waist with your knees slightly bent, your back straight, and your core engaged.
3. Lift the weights towards your chest, keeping your elbows close to your body.
4. Lower them back down, and repeat for a few sets of 8 to 12 reps. It's essential to maintain proper form to avoid injury.

5. Seated Cable Row

The seated row improves the strength of the back, posterior shoulder girdle, and elbow flexor muscles, according to the ACSM's Health & Fitness Journal [3].

You can do this exercise with a V-grip, a lat bar, a D handle, a straight bar attachment, or a rope attachment.

From my personal and coaching experiences, the Seated Cable Row is indispensable for enhancing back strength and also significantly benefits the posterior shoulder girdle and elbow flexors.

To start:

1. Sit on the machine with your feet planted on the floor.
2. Grab the handle with both hands and extend your arms forward. Keep your back straight and pull the handle towards your torso, squeezing your shoulder blades together as you do so.
3. Hold the position briefly before slowly returning the handle to the starting position.
4. Repeat this motion for as many reps as possible.

This exercise targets your lats and biceps.

As a coach, I've seen how Plate-Loaded Rows effectively target the lats and biceps, making it a staple in our strongman training sessions.

To get started:

1. Load the desired weight onto the machine and adjust the seat to your height.
2. Sit with your chest against the pad and reach down to grip the handles with palms facing down.
3. Pull the handles toward your chest while exhaling, keeping your back straight and your head in a neutral position.
4. Hold the position for a few seconds before slowly lowering the weight while inhaling.
5. Repeat for the desired number of reps.

7. Deadlifts

Deadlifts are one of the top compound exercises that target the lats, upper traps, rhomboids, and erectors.

In my years of training and coaching, Deadlifts have always been the cornerstone exercise for targeting not just the back but also the thighs, glutes, and abs.

To start:

1. Stand with your feet shoulder-width apart and grab the bar with an overhand grip.
2. Next, hinge at the hips as you lift the bar, keeping your back straight and your shoulders down.
3. Once you've lifted the bar to hip height, slowly lower it back to the ground. Remember to keep your form in check throughout the entire exercise.

Eddie Hall's diet is as intense as his workouts, with six meals a day totaling between 6000-15000 calories, primarily from high-protein sources like meat and chicken, alongside healthy carbs and fats.

Drawing from my experience with athletes like Eddie Hall, I emphasize a high-calorie diet with a focus on proteins, carbs, and fats, tailored to the intensity of their training regimen.

While training for boxing, he reduced his calorie intake for weight management.

Currently, as he transitions to bodybuilding, he plans to increase his calorie intake for the next seven to nine months before shifting to a lower calorie diet for two to three months.

Complement your back workouts with targeted nutritional strategies, focusing on the importance of protein for muscle repair, strategic carbohydrate intake for energy, and meal timing to optimize your training results.

Which Supplements Does Eddie Hall Use?

Eddie Hall uses quality hydrolyzed whey protein, Cannabidiol (CBD) gummies, vitamins, and protein powders from Myprotein.

In my coaching practice, similar to Eddie Hall's use of hydrolyzed whey protein, CBD gummies, and various vitamins, I recommend tailored supplements to support the specific needs and training goals of my clients.

As he is not a fasted cardio fan, he starts his day by taking a protein shake in the morning.

He also takes: 

• Vitamin C
• Vitamin D3
• Iodine
• Glucosamine
• Omega-3s
• Selenium
• Turmeric
• CBD oil