2023 World’s Strongest Man Champion Mitchell Hooper won another major title: 2024 Strongest Man in the World (SMoE) at 2024 Shaw Classic on Aug. 18 in Loveland, CO. Hooper is also the 2024 Arnold Strongman Classic reigning champion [ASC] and ASC UK champion.
Underpinning Hooper’s competitive nature is his ability to share his training routines and exercise choices that help him reach the top of that stage. On Aug. 17 2024, “The Moose” compared the 10 strongest coaches of all time set by Muscles and Fitness (M&F) to his top 10.
Mitchell Hooper’s Favorite Strength Workouts
“To be strong is to move the weight of the body by using as many muscles as efficiently as possible.”
Although Hooper’s selections meet the standards of strength training, others have a strongman bias and are not practical or necessary for most people who want to build strength.
Squat
Hooper’s most powerful exercise is squats. Whether the goal is to play sports, lift things, or “stand on the toilet,” squatting is an important form of movement in life.
This [is] power base across the board.
Although Hooper doesn’t explain the difference, barbell squats are versatile and have a great loading benefit. However, front squats can be effective for muscle growth and can be beneficial for long-term health. (1)
Squats activate the core better than most isolation exercises. In 2018, a study found that squats are better than planks for building core strength due to greater activation of the erector spinae. (2) Additionally, abdominal activity increases with each repetition of the squat. This was not seen in the logs.
Hooper advises wearing a lifting belt while squatting, disputing claims that it inhibits core strength. He argues the core is working hard. His only exception is a tutorial for free barbell squats.
Deadlift
Hooper does not suggest that everyone should train to become an electrician. Lifting heavy objects from the ground is an important part of life, and learning how to lift with the right equipment is the safest and easiest way to develop safe lifting techniques.
You need a last stop. I don’t care if you are 60, 20, 15, or 100 years old.
Although controversy surrounds the safety of the dead, Hooper asserts that mastering the process is a matter of discipline.
It is not because resurrection is bad; it is because your irresponsibility is being exploited.
Comparing deadlifts and hull-ups for building pulling power, no bodyweight or any other exercise makes his list of top exercises.
Standing Army/Orhead Head Shoulder Press
The vertical press above is Hooper’s choice M&F’s barbell bench press. While the latter relies on bench stability, overhead barbells stress the entire body, require full muscle control, and build strong, healthy shoulders.
The kinesiologist says: “You have to work on opening your thoracic spine, look up at the ceiling, and press out after you’ve closed out.”
A Farmer’s Walk
Hooper changed the shrugs for farmers’ trips to plant mountain traps. Additionally, they build functional flexibility, single-leg strength, and core stability, to name a few benefits.
[Related: Grip Strength, Better Posture, and More – 6 Benefits of Farmer’s Walks]
Yoke
Similar to carrying a squat rack loaded with traps, the yoke walk is an important part of Strongman competition and culture.
The yoke works your hips while building full-body strength over the ascent phase.
The sad fact is that walking on the yoke does not work for most people, as they are not available in most commercial gyms.
[Related: Strongman Mitchell Hooper Teaches Yoke Technique]
Press the Foot
The leg press is the heaviest weight you will move in the gym. Learn to push to your maximum.
Hooper confirms the power of the leg press. A 45-degree, 1,000-pound leg press equals a 500-pound squat. However, squats rely heavily on technique, core strength, and stability.
Pendlay Row
The Pendlay row is a more energy-oriented version of the curved row. The latter relies heavily on the erector spinae muscles, which can reduce performance. At Pendlays, a bar sits on the floor of each supporter, with the aim of building up pulling power. They also strengthen the movement patterns of the deadlift in similar ways.
Sled Sled Horn-Over-Arm Pulling
Although “functional strength” can be overused to describe certain exercises, Hooper believes that hand pulls meet the right criteria. It is one of the most difficult pulling techniques that requires strength, skill and power. As a result, cables are a good complement to other power functions.
Atlas Stone
Atlas stone lifting is non-negotiable for Strongman training. It requires a combination of deadlifts, front squats, and using the hands to squeeze a large, heavy, round object.
“This is a great test of strength,” says Hooper. “There are a couple of drawbacks to the Atlas stones. The first is that you have to find them, and the other is that they are very popular with tall athletes.” have long sleeves. They check all the right boxes otherwise!
Barbell Shoulder Press
The shoulder press completed Hooper’s list of the ten most powerful lifts. Sitting during the overhead press turns off leg strength and relies solely on the delts, triceps, upper pecs and core.
Although the backrest helps stability, shoulder presses require more concentration than the bench press – to maintain lateral stability and prevent collapsing under load. Be sure not to tilt the bench too much, or you’ll include too much chest.
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Featured image: @mitchellhooper on Instagram
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