Push Something, Pull Something, Carry Something

by Jim Wendler

Including some form of strongman training into your own program will do more for your overall strength than you realize. We'll concentrate on 3 basic exercises:

1. Push Something

This can be a car, truck, blocking sled, Prowler, or whatever else you can think to push. If you're using a vehicle – although this should go without saying – make sure you have someone in the driver's seat, and not your three year-old daughter or your basset hound.

If you don't have access to any of these things, the next best thing is to use a weighted vest and walk up and down a hill or a long flight of stairs. The key to picking something is, if it looks heavy and can be pushed, it's a good choice.

2. Pull Something

A sled is probably your best bet for pulling something. While a heavy chain can be used, basically anything that can be attached to a chain or strap and dragged across the ground can work.

I recommend pulling something heavy while walking forwards and backwards. You can attach the strap to your belt, a harness, or simply hold the strap/chain in your hand.

3. Carry Something

This is known as the farmer's walk. You can use farmer's walk handles, a trap bar, or dumbbells.

How I load the implements is simple. I start light and add weight. I don't use any charts, graphs, or scientific tables. Load up and get stupid.

How to Use This in Your Training

Take one day (a Saturday, for example) and do 1-3 of these exercises. Or, use one of these ideas after each workout.

Conclusion: Use these movements to strengthen your body - don't be afraid to take your strength training outside of the weight room and use some different means and implements. - Jim Wendler