The video discusses powerful training secrets of old-time strongmen that offer valuable insights for modern fitness. Key themes include developing holistic strength beyond surface-level aesthetics, enhancing mind-body connection, and pioneering unconventional training methods that challenged the body in unique ways. The strongmen prioritized functional strength, body control, and mastery over sheer weightlifting, encouraging an exploratory approach to physical capabilities.
Old-Time Strongman Approach to Strength #
- Old-time strongmen focused on full-body mastery and control, aiming for strength "everywhere inside and out."
- They explored frontiers of the human body that modern fitness often overlooks.
- Their training went beyond "surface-level" or "mirror muscles" and delved into deep internal aspects of physicality.
Neck Training #
- Common practice among strongmen, with exercises like the wrestler's bridge.
- Considered a bridge between mind and body, and a sign of vitality and power.
- Modern popularity has increased, though some exercises like the neck bridge remain controversial.
Finger Training #
- Included feats such as driving fingers through objects (similar to Shaolin Kung Fu) and one-finger pull-ups/push-ups.
- Emphasized development of individual finger strength.
Rib Cage Training and Breath Control #
- Believed to develop a more powerful looking frame by expanding the rib cage.
- Also thought to improve self-control, energy, and thoracic mobility.
- Involved costal breathing (upper chest breathing) to strengthen intercostal muscles.
- Methods included deep breaths between heavy lifts, breathing squats, dumbbell pullovers, and dumbbell flies.
- Chest expanders were also used, which also developed the upper back.
Abdominal Vacuum #
- Used in conjunction with rib cage training.
- Forces chest breathing by suppressing the abdominal cavity.
- Otto Arco used it for aesthetics, core strengthening (transverse abdominis), and believed it massaged internal organs to improve digestion.
- Mechanically stimulates organs like the liver and intestines.
- Increased intra-abdominal pressure for stabilization during lifts.
- Allowed for more oxygen turnover during strenuous exertion.
- Enhanced awareness of the body's inner workings.
Grip and Forearm Training #
- A major focus for old-time strongmen.
- Used thicker bars on barbells and dumbbells to challenge grip.
- Examples include the "impossible dumbbell" and the "inch challenge dumbbell."
- Demonstrated superior practical strength for lifting unusual objects (e.g., logs, climbing ledges).
- Hub Lift: Pinch grip lift of a plate off the ground.
- Plank Snatches: Snatches with a plank of wood using a pinch grip.
- Levers: Holding long objects from one end (e.g., steel mace) to create a long lever arm, challenging forearms.
- Joe Holton caught cannonballs with bare hands.
- Modern methods to mimic: wrapping cloth around dumbbells, fat grips.
- Natural exercises: rope climbing, pull-ups from tree branches.
- Lifting unusual objects like barrels (George F. Jowett) or household items like plant pots filled with water/sand.
Bending, Twisting, and Unusual Angles #
- Old-time strongman lifts often involved twisting and bending the body, unlike modern lifts.
- Examples: Arthur press, side press, bent press (similar to kettlebell windmill).
- These movements engage obliques and QL muscles uniquely.
- Arthur Saxon still holds the world record for the bent press.
- Important for functional strength in real-life movements (e.g., picking up children, throwing, moving furniture).
- Developing strength from every angle creates a "thick and powerful looking core."
Anymore Lifts / Uncodified Techniques #
- Techniques were more malleable, with variations even for codified lifts.
- Anyhow Lift: Lifting the most weight off the ground using any method.
- Trained the body to handle strange angles and imperfect technique, mimicking real-life scenarios.
- Starting with light loads in these positions builds strength and reduces injury risk during everyday movements.
Instability Training #
- Barrels and kegs filled with water or other substances created sloshing instability.
- Globe barbells filled with shot (e.g., sand or lead) were similarly unpredictable.
- Promoted total body strength and control.
- Hard to measure competitively, leading to its decline in formal training.
Bracing and Focus / Squeezing #
- Strongmen braced and focused intensely, squeezing weights and targeting muscles.
- Zottman curls: Developed by George Zotman, emphasizing conscious bicep squeezing at the top.
- Eugene Sandow's New Grip Dumbbell: Featured a steel spring to be squeezed during lifts, training grip and developing comprehensive strength through irradiation.
- Believed surprising strength and size could be built with light weights by maximal muscle contraction.
Total Body Tension #
- Key component in many strongmen's teachings (e.g., Eugene Sandow).
- Emphasis on contracting the entire body ("no loose or idle muscle") to become "hard as steel."
- Eliminated weak links in the kinetic chain and improved focus/presence during movements.
- Demonstrated through extreme contractions during muscle displays and pose holds (e.g., ab vacuum).
Isometric Training #
- Used static poses (George Hackenschmidt) and overcoming isometrics (bending steel).
- Pioneered by strongmen and later seen in Bruce Lee's training.
- Tool to isolate and focus on specific muscle groups, improving intermuscular and intramuscular coordination.
Muscle Control #
- Believed in developing direct control over as many muscles as possible, including deep internal ones.
- Max Sick, for example, could move individual muscles in his core, back, or forearm (called "maxolding").
- Applied to lifts by contracting only necessary muscles and using others to assist rather than hinder.
- Houdini learned similar techniques to control digestive muscles, enabling feats of swallowing and regurgitation.
Summary #
- Old-time strongmen were showmen interested in mastering the body for incredible feats, not just lifting maximum weight or building biggest muscles.
- Their training reflected a philosophy of expression and exploration, pushing the body's capabilities.
- They demonstrated mastery and control over weights, performing expressive and eye-catching movements.
- Many (e.g., Otto Arco) also performed acrobatics and handstands, showcasing comprehensive physical prowess.
- Modern trainees can learn by focusing on body expression and exploration rather than competition or constant growth.
- The ultimate goal is to push new frontiers of physical capability, building upon their foundational wisdom.
last updated: