This exercise involves carrying a heavy shield, typically weighing between 200-400 pounds, for a certain distance or time. It primarily targets the upper body, including the shoulders, arms, and core, and requires a great deal of strength and stability. It is often used in Strongman competitions as a test of overall strength and endurance.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves grip strength
- Increases core stability
- Develops shoulder and upper back strength
- Enhances overall functional strength and endurance
- Can be modified for different fitness levels and goals
How to perform
- Begin by standing in front of the StrongMan Shield.
- Squat down and grab the handles on either side of the shield.
- Lift the shield up and onto your chest, keeping your back straight and core engaged.
- Take a few steps back to create some space.
- Begin walking forward, keeping your shoulders back and your chest lifted.
- Take small, controlled steps, focusing on maintaining your balance and stability.
- Continue walking for a set distance or time, then carefully lower the shield back down to the ground.
- Rest for a few moments, then repeat for the desired number of sets.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Calves
Primary
Shoulder
Primary
Forearms
Primary
Abs
Secondary
Lower Back
Primary