The Arnold Strongman Classic champ is using a “boring” workout to prep for the World’s Strongest Man.
2023 Arnold Strongman Classic (ASC) champion Mitchell Hooper is in the ultimate stages of his preparation for his next contest — the 2023 World’s Strongest Man (WSM), being held Apr. 19-23, 2023 in Myrtle Beach, SC.
Transitioning from the early-March ASC to the WSM didn’t leave the Canadian strongman much time to rest, so “The Moose” has been training hard with a goal in sight for quite a while. He’s also been doing other work to take care of optimal wellness, as he documented in a recent YouTube video published on his channel on Apr. 3, 2023.
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This session at Athletic Kulture in Barrie, ON, Canada wasn’t one that may include major lifts one might expect of a strongman just weeks away from the game’s biggest competition. As an alternative, Hooper focused totally on “accessory” movements designed to take care of shoulder health and joint stability.
Hooper could be seen performing bent-over lateral raises to focus on the rear deltoids, standing lateral raises, face pulls, and walking with a 48-kilogram (105.8-pound) kettlebell in a single hand overhead (referred to as a “waiter’s walk”). He also did walks while holding a lighter kettlebell the wrong way up to work on stability.
When explaining why he was specializing in the movements, Hooper cited the events within the Finals of the WSM.
“If you happen to think concerning the events within the [WSM] Finals, max dumbbell and Fingal’s Fingers could be particularly taxing on shoulder stability. So, (I’m) dedicating a day to that … I’m not as big and as strong within the chest and shoulders as most. So, working on weaknesses while preparing for [competitions] …
That is the toughest little bit of all the training, to me. Performing some of this basic, boring stuff. Since you don’t get into this sport since you enjoy constructing a base. You get into the game since you enjoy lifting heavy things.”
Throughout the training session, Hooper’s videographer prompted him to more thoroughly explain his decisions for the training day. Hooper, who holds a master’s degree in exercise physiology and operates a private training and exercise physiology studio, went in-depth sharing several tricks to reap more advantages from the shoulder-health focused routine.
To raised goal the rear deltoids in the course of the bent-over dumbbell lateral, Hooper explained:
“Biomechanically, when you externally rotate your arm, you’re taking [the muscular stress] off of your rear delts and also you’re taking it off of your back, and also you’re turning it into more of a [side deltoid-focused] lateral raise. So try to maintain the elbows identified to the side.”
After performing the waiter’s walk, Hooper offered cues to higher address shoulder stability in the course of the overhead exercise.
“Elevated scapula — bring your AC joint to your ear. And actively stabilize the shoulder. Actively squeeze every little thing across the shoulder. Keep it protected.”
Hooper then transitioned to bottoms-up kettlebell walks, inverting the burden to aim the ball of the kettlebell toward the ceiling, further difficult his shoulder stabilizers. Similarly, he offered practical performance suggestions.
“Anyone can squeeze the handle so hard that inertia doesn’t matter. The bottom line is to have a super-loose hand, so the responsibility is in your elbow to remain under your hand, moderately than your hand doing the give you the results you want.”
Hooper stepped on the dimensions in the course of the workout and revealed a body weight of 145.4 kilograms (320.5 kilos). He told his 18,400 subscribers that he’s five kilos heavier than he was on the 2022 WSM. Hooper then concluded the session with cable external rotations for the rotator cuffs and a treadmill run, aiming for max distance in three minutes.
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The previous marathon runner accomplished 608 meters (.37 miles). On the conclusion of the video, he explained the importance of the treadmill work and its potential carryover to the strength sport.
“Take into consideration this. What’s a very powerful quality for us to have the option to do well at World’s [Strongest Man]? Consider the events … Start with the Loading Medley — obviously running. Conan’s [Wheel] — obviously direct carryover when it comes to endurance of the legs. Shield Carry — obviously endurance of the legs. Truck pull — obviously endurance of the legs. Deadlift, you may train that obliquely.
I’m going to say there’s 4 or five events that every one directly relate to your ability to run. So it’s type of, arguably, one of the vital essential things to do, you’d think.”
While the work Hooper did was regularly described as “boring,” he clearly believes it could help him in the massive contest. Hooper will try to enhance upon his eighth place finish on the 2022 WSM, his debut on the flagship contest, which was won by Tom Stoltman. The last time each Hooper and Stoltman were in the identical contest was the 2023 ASC, where Hooper’s victory placed him six spots ahead of the two-time WSM champion.
Featured image: Mitchell Hooper / YouTube