Sled Pull and Stone Lift Training

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hello People.

I was wondering if anyone has any advice on training for the sled pull event and stone lifting event in Strongman Competitions. I’m on the small side for strong man(195-200 pounds, 5’10") if that makes a difference in training styles or techniques to be used.

I’m looking for any technique advice and advice on exercises that will help me with sled pull (besides just practicing the sled pull itself). I seem to have a difficult time with getting a consistent enough pull (non-jerky movement) that would allow me to step with the sled. This means I have to reset with every jerk motion and that just doesn’t work. It appears that people seem to use side-steps sometimes but I can’t generate as much power with my hips turned like that, and since I have to jerk it to move the sled, I can’t keep the sled momentum going to switch my hip position without the sled stopping.

I could also use some help with the stone lifting. I have done rock lifting, but the round stones seem to present a big problem. They roll out of my hands and I have a difficult time with the grip. I didn’t know if I should use a particular type of setup or grip/arm positioning. I’m familiar with lapping the stones and standing with them, the challenge for me is getting a good initial grip for a strong starting pull and then keeping it from rolling out of my hands when it does go.

Also, if anyone knows of a place I could get some molds to make my own stones to practice with (instead of having to drive an hour+ to the gym that has them) I would greatly appreciate it.

Thanks!

Sensless

2

For Stones…

-There is an exercise where you take off one end of an olympic bar (the sleeve) load it with 45’s and bearhug it up.

-Deads off of a box…anything to get you to start lower.

-Fly’s with Jump Stretch or Iron Woody bands. Standing if possible.

Check out slatershardware.com/stone.aspx for stone molds.

Not sure of any specific exercise for sled pull other than pulling alot, squats, …the basics.

Also, PM Brad Cardoza because he’s pretty good with the ol’stones.

3

I’d suggest taking shorter/quicker steps with the sled to keep the momentum. I find with a lighter sled I’ll try to take longer more powerful strides but when it gets heavy that doesn’t work so well.

For the stones, start by having your hands in the middle of the stone, too far forward/back will cause it to roll. Also really try to dig your fingers/hands under the stone to get under it as much as possible.