Modified Strongman Workout Builds Pulling Strength and Back
A Men's Health workout plan uses deadlifts, rows, and carries to develop the pulling strength and muscular back essential for strongman-style performance.
Men's Health has published a four-move modified strongman workout designed to build pulling strength and a bigger, stronger back. The session targets the posterior chain and grip, which are essential for moving heavy loads.
The workout is the second part of a four-week plan created by elite athlete and coach Kori Sampson. It combines foundational pulling exercises with a conditioning finisher.
The Four-Move Session
The workout consists of four exercises with prescribed sets, reps, and rest periods. The structure is as follows:
| Exercise | Sets | Reps/Distance |
|---|---|---|
| Deadlift from Blocks | 3 | 8 reps |
| Pendlay Row | 6 | 5 reps |
| Dumbbell Front Rack Carry | 4 | 30 meters |
| Deadlift | 3 | 60 seconds max effort |
Rest periods decrease through the workout. Take three minutes of rest between sets for the block deadlifts, two minutes for the Pendlay rows, and one minute between the carry sets. The source advises taking as much rest as needed to maintain rep quality and to be mindful of form, especially during the final max-effort deadlifts.
Exercise Execution Details
Proper form is critical for each movement. For the deadlift from blocks, a loaded barbell is set on blocks to start from a raised position. The lifter stands with feet hip-width apart, hinges at the hips to grip the bar, and then drives through the feet to stand tall while keeping the bar close to the body.
The Pendlay row begins with the barbell on the floor. The lifter hinges at the hips until the torso is nearly parallel to the floor, grips the bar slightly wider than shoulder-width, and then explosively rows it to the hips. Each rep starts from the floor.
For the dumbbell front rack carry, heavy dumbbells are cleaned onto the shoulders and held with high elbows. The goal is to walk 30 meters with an upright torso, resisting the urge to lean backward.
The workout finishes with conventional deadlifts performed for maximum reps in a 60-second window. Form must be maintained as fatigue builds.
The Training Plan Context
This pulling session is part of a broader plan developed by coach Kori Sampson. According to Men's Health, Sampson's expertise lies in optimizing body composition for performance. The full four-week plan aims to help individuals move faster, recover quicker, and push through fatigue while improving muscle-to-fat ratio.
The article was written by Kate, a fitness writer for Men's Health UK with a background in sports performance nutrition and personal training. The publication promotes the complete plan, offering 14 days of free access via its app.
