- The four-time “World’s Strongest Man” recommends prioritizing squats, weight carries and punching bag lifts.
- This exercise builds strength and muscle throughout your body, especially your core.
- These movements also help improve your stability and overall strength to lead a long, active life.
According to one of the strongest men on the planet, prioritizing three simple exercises can help you build muscle and strength faster while preventing injury.
Brian Shaw is a multi-award winning professional strongman who has held the title of World’s Strongest Man multiple times.
The show is known for its amazing feats, such as lifting a car and setting world records. strength training It’s not just for people who want to compete or take on big challenges.
“I personally think everyone should lift weights. I think everyone can benefit from it,” he told Business Insider.
Shaw said athletes who exercise regularly can benefit from learning about strength training. Make your training more effective.
“I’ve talked to dads who just want to be in shape to play with their kids without getting tired or out of shape,” Shaw said, “and that’s a very realistic goal that doesn’t require them to lift 1,000 pounds.”
Whether you want to lift circus dumbbells or simply get stronger, Shaw says certain exercises can help. Get the most out of your time at the gym.
“Over time, I learned to train smarter and pick higher-value movements to prioritize from my exercise library,” he said.
Aim to incorporate exercises like squats, weight carries, punching bag and stone lifts into your regular training to build full body muscle and strength, as well as a strong core.
Squats are a fundamental exercise for the lower body.
While many of his competitors skip the squat in favor of more complicated exercises, Shaw says this fundamental movement is the key to building incredible leg strength.
“I felt like my overall strength improved and that carried over into competition,” he said.
If you don’t squat, you’re missing out on these benefits: Full Body Powerwhich will help your core muscles become more stable and improve mobility, personal trainer David Gregg previously told Business Insider.
Even better, there are squat variations to suit just about anyone and any focus. Goblet Squat How to build abdominal muscles One-legged squats Take your glute muscles to the next level.
Weight carries are an easy way to build muscle throughout your body.
Another high priority exercise, Shaw said, is any exercise that involves carrying heavy weights, but don’t look for a heavy-duty yoke on your shoulders.
First Walking with a weight in one or both hands These can be dumbbells, kettlebells, or equipment specifically designed for the Farmer’s Walk.
Moving with weights engages the stabilizing muscles of your abs, glutes, hips and back, working every muscle in your body.
“The core is incredibly important for strongman,” Shaw says.
RackingWeighted carry, a specialized variation of weighted carry in which a heavy load is carried on the back, is gaining popularity as one of today’s biggest fitness trends because it boosts cardio, burns fat, and builds muscle all at the same time.
No matter what type of weight you choose to carry, every little bit of weight you carry will help you feel healthier and in better shape.
“I think if more people are active and more people are lifting weights, their lives will improve, so I think it’s all a good thing,” Shaw said.
Sandbag and stone lifts help strengthen your core for everyday activities
To round out his list of essential exercises, Shaw said lifting unusual objects like sandbags and rocks was key to building strength that could be used in real life.
“If you think about everyday tasks like picking up groceries or picking up items around the house, a lot of times it’s not a barbell, it’s just something that needs to be lifted or moved,” he said.
Sandbags and stone lifts are more dynamic than equipment like dumbbells, helping you engage more muscles and control the weight.
Functional strength training to develop stability and balance can also help. Extend lifeResearch suggests that yes.
Strength training is Extend lifeEven if you start as a senior citizen.
“It’s never too old to start,” Shaw said. “I think the most fundamental aspect of strongman is testing yourself and becoming the best version of yourself.”
