The reigning Europe’s Strongest Man champion suggests security bar squats for these with biceps points.
Final up to date on September third, 2024
Seeking to improve decrease physique energy? 2024 Europe’s Strongest Man champion Luke Stoltman shared his leg and log exercise routines, together with units and reps, on Aug. 27, 2024. The Scottish strongman additionally revealed a number of further workouts to boost leg energy.
Luke Stoltman’s Leg and Log Exercise
Earlier than diving into his exercise routine, Luke Stoltman revealed that he consumed a pre-workout shake to fight fatigue and improve athletic efficiency. (1)
[Related: The 10 Best Agility Training Exercises for Strength Athletes]
[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]
Heat-Up — Air Bike
Stoltmam warms up with 5 minutes on an air bike. He zones right into a mindset aligned with the upcoming leg coaching as blood pumps to his legs. Analysis corroborates this follow, as performing warm-ups earlier than main workouts enhances efficiency. (2)
Dumbbell Adductors & Security Bar Squats
Stoltman lacks entry to an adductor machine, so he will get inventive with dumbbells. When his adductors really feel tight, he isolates them in coaching. Stoltman performs three units of 10 reps, urgent dumbbells weighing 20 kilograms towards his thighs.
Stoltman opts for security bar squats whereas recovering from a biceps harm, highlighting their lowered pressure on the biceps. He prefers squatting barefoot to enhance stability and muscle activation and wears knee sleeves for help. The broader stance engages Stoltman’s glutes and requires much less vary of movement.
Log Presses & Cut up Squats Isometrics
Stoltman wears a weightlifting belt for decrease again help as he cleans the log from flooring pads and presses to the log overhead. He prefers overhead urgent in sneakers with raised heels as he feels they improve explosive energy.
Stoltman concludes his exercise with an isometric break up squat with 30-second holds with 40 kilograms.
Extra Strongman Content material
References
- Kaczka, P., Batra, A., Kubicka, Ok., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, Ok., & Zając, T. (2020). Results of Pre-Exercise Multi-Ingredient Complement on Anaerobic Efficiency: Randomized Double-Blind Crossover Examine. Worldwide journal of environmental analysis and public well being, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Results of warming-up on bodily efficiency: a scientific evaluate with meta-analysis. Journal of energy and conditioning analysis, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Featured picture: @luke.stoltman on Instagram