Strongman Front Hold

Strongman Front Hold


This exercise involves holding a heavy weight in front of the body for a certain amount of time. It primarily targets the core, shoulders, and upper back muscles. It is commonly used in Strongman competitions and can be done with various objects such as sandbags, kegs, or stones.

Muscle Group

Equipment Required

Strongman Front Hold Instructions

  1. Start by standing with your feet shoulder-width apart and holding a heavy object, such as a sandbag or kettlebell, in front of your body with both hands.
  2. Engage your core and lift the object up to chest height, keeping your elbows close to your body.
  3. Hold the object in front of your body for a set amount of time, typically 30 seconds to 1 minute.
  4. Lower the object back down to the starting position and rest for a few seconds before repeating for several sets.

Strongman Front Hold Form & Visual

Strongman Front Hold

Strongman Front Hold Benefits

  • Improves grip strength
  • Strengthens the upper back, shoulders, and core muscles
  • Increases overall body stability and balance
  • Can be used as a functional exercise for everyday activities that require carrying heavy objects
  • Can be modified to challenge different fitness levels by adjusting the weight or duration of the hold

Strongman Front Hold Muscles Worked

  • Forearm muscles
  • Shoulder muscles
  • Upper back muscles
  • Abdominal muscles
  • Gluteal muscles
  • Quadriceps muscles

Strongman Front Hold Variations & Alternatives

  • StrongMan Yoke Carry
  • Farmer’s Walk
  • Overhead Press
  • Deadlift
  • Atlas Stone Carry