“Strongman” Exercises You Shouldn’t Try Without A Spotter

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Strongman exercises are both fun to do and fun to watch people attempt. However, given the heavy weights that people must lift, flip, or pull, some exercises are rather unsafe to do by yourself. It’s always a good idea to ask a friend to spot you. 

Monster Dumbbell Press

This exercise looks exactly like it sounds. You take a monster dumbbell and you press it up over your head. With a normal dumbbell, it’s perfectly fine to do this alone in your home. However, if you accidentally drop the monster dumbbell on your head, it’ll probably knock you unconscious and you’ll need to go to the hospital. Have a friend around to spot you or call for help.

Keg Run

During a keg run, you don’t go out and buy kegs of beer and drink them. You go out, buy kegs of beer, and run home while carrying them. Since full kegs are extremely heavy, make sure to do this exercise with a friend or spotter. If you drop the keg on your toes or pull your back, someone can be there to drive you and the keg home. A spotter can also help you put the keg down gently on the ground once you’re finished so as not to foam up the beer inside.

Log Press

A log press looks like a monster dumbbell press. Instead of pressing one giant dumbbell with one arm over your head, you’re pressing a giant log with two arms. The same safety issues apply to the log press. If you need help lowering it or if you accidentally drop it, someone should be there to help out.

Tire Flip

The tire flip is probably something you can do on your own once you’re strong enough. However, the first time you do a tire flip should not be in the confines of your backyard. If your form is incorrect or you lose control of the tire, it’s very easy to hurt yourself or damage property. Strongman tires are usually tractor tires, so these things are gigantic. If one rolls away, you’ll need help getting it back. 

Farmer’s Walk

The farmer’s walk is when you carry two heavy objects, one in each hand, and walk. You’ll need a friend to help you keep an eye on your form or help you bring the objects back to the starting point. Also, make sure you carefully lower the weights to the ground, instead of just plopping them down. This will help protect your toes and the toes of any bystanders.


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