Strongman Shoulder Workouts: Mastering the Overhead Press

Aug 4, 2022 | Additional Shoulder Resources, Strength & Conditioning

Strongman Overhead Press
The overhead press is the crux of many strongman competitions as it demands the ultimate strength of your shoulders, core, grip strength, upper back, AND traps.

Andrew Watsford is a strongman competitor, coach, and co-owner of DNA Strength and Performance in Australia. He is an ASCA level 1, World Rugby advanced S&C coach, and he holds Rugby Australia level 1 coaching accreditation. In this piece, he’ll teach you to master pressing movements in any commercial gym (no special equipment needed) and achieve strongman shoulder status.

Andrew Watsford - ASCA level 1 Coach
Andrew Watsford

Strongman Competition Basics

The overhead press is a staple in any strongman competition. It can come in many shapes and sizes, from max weight to max reps in a specified timeframe.

Its variations include the log press, viking press, axle clean and press, circus dumbbells, kegs, sandbags, stones and even a heavy rectangle block, which is called the block press. (Strongman athletes aren’t known for clever names.)

I want to focus on two of the main strongman overhead press events: the circus dumbbell press and the viking press. I’ll coach you through these lifts and how to modify your gym equipment if you don’t have access to strongman equipment.

Circus Dumbbell Press

First, let’s focus on the circus dumbbell press. If you don’t have access to conventional circus dumbbells, you can use regular dumbbells from the rack and foam drop blocks. Using Fat Gripz will make the lift feel similar to using actual circus dumbbells.

This movement can be broken down into three different parts.

First is the clean to the shoulder. Grab the dumbbell with either one or both hands (if you need the extra stability). Keep your feet shoulder-width apart or slightly further out for more stability.

Starting Point of Strongman Overhead Press
From here, bend your knees and pull the dumbbell to your shoulder, using the momentum from your hips. Take your other hand off the dumbbell and use it as a counter weight.
Using Arm as Counterweight in Dumbbell Overhead Press

Once you have yourself steady, take a breath to brace your core, then press the dumbbell overhead and lock out your elbow. As the weight of the dumbbell goes up, you will need to adopt a push press or split jerk stance. I would recommend a push press unless you have a solid Olympic lifting background.

Strongman Overhead Circus Dumbbell Press

You Work too Hard to Not See Progress

Find Your Perfect Training Plan

Options for Every Goal

Training plans from real coaches covering any goal, fitness level, and number of sessions per week.

The Best Coaches

Get coached by the best. Olympians, ex-NFL stars, Titan Games Winners, Sport Scientists and more.

Starting at $1/ day

With many options including a free 7 day trial, you can try out programming before you commit.

Viking Press

The viking press is usually a rep-based event in a given time frame, typically 60 seconds. It’s a neutral grip press, meaning your hands face inward.

It’s hard to find a gym with equipment specific to the viking press, even in strongman gyms. But fear not! You can easily mimic this movement with a power rack, two barbells and safety bars.

At your power rack, set one side of the safety pins at shoulder height and the other side at the next lowest setting. On the lower setting, sandwich the safety pin between two 5kg (10lb) plates with collars on each end. There will be a space between the two plates where the barbell sits on the safety bar. On the higher side, stand outside the power rack and load the plates for your desired weight.

From here, use the ends of the two barbells as handles. You can either strict press or push press the weight up. A “good lift” is given once the body is straight, elbows locked and head through.

Viking Press Stance

Level Up Your Training

With TrainHeroic’s immersive training app

TrainHeroic does everything you wish your old gym notebook could do.

Take the guesswork out of training with built-in exercise instruction and basic training programs. Compete against yourself and others. Track your performance and readiness. Smash your goals. 

Using Strongman Presses in Your Strength Training Program

You can do these two exercises in almost any commercial gym. There’s no reason why you can’t give them a try. These movements build your shoulders, core, grip strength, upper back, and traps.

Be sure to train both arms for the circus dumbbells as it’s common for one to be stronger than the other. But don’t fret – both the viking press and circus dumbbell press are amazing tools to address your imbalances. Alternatively, try swapping out your usual barbell presses for the more unique viking press.

These movements are just two of many awesome strongman events that could massively improve your strength training. Strongman work also includes a number of deadlift, pulling, and carrying events that will take your cardio to the next level.

So, don’t be scared of the strongman style! Give these lifts a try at your next training session.

Want Training Tips, Exercise Guides & Knowledge Bombs Sent to Your Inbox?

Sign up for the FitNerd newsletter from TrainHeroic

Related articles

Top 6 Exercises for Managing Shoulder Injuries

Top 6 Exercises for Managing Shoulder Injuries

What to Do for an Injured Shoulder After 6 years of coaching at the highest levels across multiple disciplines, the most common issues I see in my sports therapy clinic have to do with the shoulder. Statistics show us that shoulders are the most commonly injured area...

read more
Ballistic vs. Plyometric: Understanding Dynamic Movements

Ballistic vs. Plyometric: Understanding Dynamic Movements

Have you heard the Russian proverb, “once you stop jumping, you start dying”? A little dramatic and fatalistic maybe, but the basic idea centers around maintaining your body’s capacity to perform explosive plyometrics. As we age, we become more risk-averse — injuries...

read more
Winter Warfare: How to Bulk Up This Season

Winter Warfare: How to Bulk Up This Season

It’s that time of the year to wreak havoc and prepare for a massive winter bulk! But wait, what is a winter bulk? What does it take, and how do we achieve it? Joseph Lucero (CSCS), owner of Harvesting Strength, is a powerlifter and strongman coach with years of...

read more

Join the community

Sign up for the latest training news and updates from TrainHeroic

Made with love, sweat, protein isolate and hard work in Denver, CO

© 2022 TrainHeroic, Inc. All rights reserved.

Mockups of the TH library on mobile.
Plans written by expert coaches and delivered through our app.