“Your frame is your foundation. Don’t copy technique — build yours around your structure.”
In strongman, brute strength wins — but efficient strength wins more consistently. What separates the champions from the struggling intermediates isn’t always raw power. Often, it’s an understanding of how to move efficiently based on their own body structure.
This guide dives deep into how your limb lengths, torso proportions, and mass distribution affect your performance in key strongman events — and how to tailor technique and training for maximum results.
Your Body: The Variables That Matter
Before diving into specific events, let’s define three biomechanical traits that heavily influence your movement style.
1. Torso-to-Limb Ratio
- Short Torso + Long Limbs
- Advantage: Deadlifts, rows
- Disadvantage: Overhead pressing stability
- Long Torso + Short Limbs
- Advantage: Squats, log rack, stone loading
- Disadvantage: Higher deadlift starting position, longer ROM
2. Arm Length
- Long Arms
- Shorten pull range in deadlifts and carries
- Make pressing lockouts more demanding
- Short Arms
- Faster lockouts and better force transfer in pressing
- Longer pull range in stones and deadlifts
3. Height and Mass Distribution
- Taller Athletes (6’2+ / 105kg+)
- Massive leverage in yoke, sandbag carries
- Coordination under load can suffer at high reps
- Compact Athletes (<6ft / U90kg)
- Faster on medleys, better conditioning
- May need to chase absolute strength more aggressively
🏋️ Event-by-Event Technique Breakdown
Let’s look at how body types impact the core strongman movements and how you can modify execution.
🔼 Overhead Press (Log, Axle, DB)
Key Mechanics:
- Clean efficiency
- Rack position
- Pressing path and lockout
Long Arms:
- Struggle with lockout fatigue
- Delayed triceps activation
- Log sits low on chest → harder leg drive transfer
Training Fixes:
- Pin Press at eye level (to build lockout)
- Close-grip incline press (for triceps)
- Strict dumbbell work (to improve control)
Short Arms:
- Better leverage for lockout
- Clean can feel jammed up
Training Fixes:
- Explosive cleans to smooth transition
- Focus on timing leg drive → press
💡 Direction Tip: Film your rack position and compare how your elbows sit relative to shoulders. Adjust handle grip width or elbow tuck based on your length.
Deadlift Variations (Barbell, Axle, Silver Dollar)
Key Mechanics:
- Bar path
- Hip/knee synchronicity
- Lockout speed
Long Legs, Short Arms:
- Rounded back or hips shooting up first
- Difficult to keep lats tight
- Longest ROM
Training Fixes:
- Deficit pulls to strengthen starting position
- Paused deadlifts at mid-shin
- Work lats and upper back for positional strength
Short Legs, Long Arms:
- Great starting position
- Snappier lockout
- Built to pull
Training Fixes:
- Banded pulls to overload lockout
- Speed work to maintain bar velocity under fatigue
🔧 Direction Tip: Use axle bar or fat grips regularly — this benefits all body types by challenging grip without affecting technique mechanics much.
👣 Carries: Yoke, Farmers, Sandbags
Key Mechanics:
- Bracing
- Step efficiency
- Midline stability
Tall Athletes:
- Great yoke control and stride
- Prone to hip sway and foot missteps
Training Fixes:
- Shorter distance, heavier yoke
- Marching carries to teach stride control
- Use pauses every 5 steps to reinforce midline
Compact Athletes:
- Quick under load
- Can lose posture under heavier yoke loads
Training Fixes:
- Zercher hold carries for upper back
- Add tempo to carries — build bracing and time under tension
⚖️ Direction Tip: Use video to analyse lateral sway, foot angle, and speed per step. Track 50-ft times and improve through rhythm drills, not just load.
Loading Medleys (Stones, Sandbags, Kegs)
Key Mechanics:
- Scoop and lap
- Hip extension
- Platform height management
Long Arms:
- Easy lap and extension
- Trouble with higher platforms due to leverage mechanics
Training Fixes:
- Focus on barbell hip pops (high pulls from lap)
- Use plate pinch lifts to simulate scoop compression
Short Arms:
- Scoop and lap require perfect posture
- Loading height isn’t as punishing
Training Fixes:
- Add sandbag-to-shoulder drills
- Use heavier but lower platforms for high reps
Direction Tip: If you fail a stone load, analyse the cause — grip fatigue, poor scoop, or height? Then fix the specific pattern, not just the implement weight.
Training Strategies By Body Type
A. If You’re Tall and Lanky:
- Strengthen postural mid-back and glutes
- Practice shorter-range, heavier sets (focus on bracing)
- Prioritize explosive leg drive for pressing
B. If You’re Short and Stocky:
- Condition your grip and lungs for medleys
- Train high ROM pulling to strengthen weaknesses
- Be patient with overhead progress — it will come fast
C. If You’re a Leverage Hybrid:
- Use assessments regularly to test weaknesses
- Rotate focus blocks (press-focused, pull-focused, carry-focused)
Bonus: Self-Assessment Checklist
Every 4–6 weeks, test these:
- Standing Overhead Lockout Selfie: Are elbows flaring? Shoulders stacked?
- Video Your Deadlift: Are hips shooting early?
- Carry Test: What happens at 30ft? 60ft? Do you lose posture?
- Stone Load: Can you lap quickly or are you dragging the scoop?
Log your results. Adjust your lifts or assistance work based on these “movement red flags.”
Final Thoughts
Technique is built around your body. Not the other way around.
Copying the foot placement or deadlift stance of your favourite pro may look cool on IG — but it may be working against your structure.
📌 Train with observation, adjust with intent, and film often. Your leverages aren’t a limitation — they’re a map. And strongman is a sport where mapping your movement pays big dividend
