I used to scoff at strongman training. I’d ask myself when would I ever need to hoist a giant rock up and throw it over my shoulder. Well, present-day me sure is glad I entered the world of functional fitness training and was exposed to movements like tire flips and sandbag carries.
It all really came in handy when I found myself as a new homeowner, building a patio from scratch in my then-crummy backyard. I’m talking clearing ground, pulling up tree roots, shoveling hundreds of pounds of dirt, laying 24-inch by 24-inch pavers, and lugging a trashcan full of yard debris more than 50 yards.
Sure was happy I had spent some time with buckets full of rocks.
All this to say, odd object training comes in handy.
What Is Odd Object Training?
Odd object training refers to training with any type of of object that is, well, odd. This means your usual barbells, dumbbells, bumper plates, and kettlebells — all things purposely designed to be easy to move — are off limits.
For odd-object training, you’ll use items that aren’t ergonomic (that is, they make it difficult to establish a lifting position) or items with variable weight (like a sandbag, in which the weight shifts depending on your grip).
Training with odd objects forces you to engage more muscle fibers than you normally might while using a barbell or other traditional weight. There’s no such thing as an isolation exercise when it comes to odd object training, because your entire body must work as one unit in order to safely and effectively move the weight.
Ahead, learn about five different odd object items and how to use them.
There is perhaps no strongman object as iconic as the Atlas stone. An Atlas stone is quite literally a giant rock, except molded into a perfect circle to make it as un-grippy as possible. Atlas stones typically weigh anywhere from 200 to 400 pounds, but it is possible to find lighter varieties. And while they’re typically concrete, you can also find Atlas “stones” made of rubber-coated iron.
If you’re wondering what the heck to do with an Atlas stone, know that simply picking it up is a feat of its own. Once you pick it up and have it in a secure bear hug, you can try doing lunges or squats with it, or carry if for distance in the bear-hug position.
For those who are lucky enough to have access to multiple Atlas stones of different weights, atlas stone throws and overhead exercises, such as strict presses, can add an entirely new element to your training.
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Photo by Lucas van Oort on Unsplash
Buckets
Buckets filled with water, sand, or rocks make for phenomenal odd-object training items. Not only does a full five-gallon bucket start feeling heavy fast, it’s also just plain hard to carry. No matter which way you position it—over the shoulder, behind the neck, in the arms like a big bear hug — you’ll probably soon find yourself repositioning it.
If you have two buckets, you can do a farmer’s carry (one bucket in each hand), and it’ll be tougher than any farmer’s carry you could ever do with a pair of kettlebells.
You can do more with a bucket than just carry it, though. You can practice hoisting it from the ground to your shoulder and simply practice position transitions. If you ever need to carry a heavy bucket for a long distance, you’ll want the ability to seamlessly move it from one shoulder to the other while still walking.
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Photo by Debby Urken on Unsplash
Cinder Blocks
Cinder blocks are great for developing grip strength. The combination of awkward sizing, a lack of a handle, and rough material means your hands are in for a wild ride. Weighing approximately 35 pounds for an 8x8x16-inch cinder block, this construction material serves as the perfect odd object for goblet squats and unilateral (single-side) exercises such as single-arm overhead presses, single-leg deadlifts, curl-to-press, and single-arm bentover rows.
Because cinder blocks are lighter than most odd objects, many people are able to use them for developing power and explosiveness. Try holding one while doing a set of jump squats or jumping sumo deadlifts.
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Jason Breeze
Beer Kegs
Party, then work. And by work, I mean work out. Take an empty beer keg and fill it halfway with water or sand. Then, power clean it, press it overhead, curl it, lug it, push it, carry it, move it in any way that you can (safely).
If you fill the keg halfway, it’ll provide tons of natural movement, requiring you to have plenty of stability and control, particularly in your core. The keg won’t provide as much movement if you fill it completely, but it’s still an odd and bulky (and heavy) object.
Alternatively, you could leave the keg empty and work on your explosiveness by throwing the keg for distance or height. And empty keg weighs about 30 pounds, so throwing it far is quite a feat.
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MilanMarkovic78
Sand Bags
There’s nothing new about training with sandbags—they’ve been a staple in the functional fitness community for years—but they can provide near-limitless novelty in terms of movement patterns. With a sandbag, you can do deadlifts, power cleans, front squats, back squats, overhead presses, walking lunges, overhead lunges, or simply sandbag carries.
Even accessory movements, such as good mornings, Romanian deadlifts, and lateral lunges can be done with a sandbag. Basically, any movement you can do with a barbell or dumbbells, you can also do with a sandbag, and it’ll be way tougher.
