While many energy sports activities have important distinctions concerning energy and muscle calls for, vitamin, and aggressive requirements, generally it will probably pay to be taught from others within the sphere. That’s a lesson four-time World’s Strongest Man competitor Rob Kearney, five-time Fittest Man on Earth® (2016-2020) Mat Fraser, and 2021 CrossFit Rookie of the Year Mal O’Brien appeared to take to coronary heart lately.

On July 4, 2022, Fraser shared a video on his YouTube channel the place he, O’Brien, and Kearney had a joint coaching session. The routine was centered round Kearney first educating the log raise method to Fraser and O’Brien. Then, he had the duo proceed to sort out their arms and shoulders with heavy dumbbell presses.

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Notably, Kearney was lately employed by Fraser’s coaching firm, HWPO (Hard Work Pays Off) because the chief of their new energy program “HWPO Strong.” In a devoted program all through the week, Kearney will use his wealth of strongman data to assist contributors construct their energy and conditioning on coaching days all through the week. This information would partly clarify Kearney’s involvement with Fraser and O’Brien.

As for the log raise, Kearney is aware of a factor or two about profitable method. In 2019, throughout the annual World Log Lift Championships, Kearney captured the then-American Record log raise of 213.6 kilograms (471 kilos). Similarly, the strongman as soon as demonstrated he has the energy to correctly raise 215-pound dumbbells with one arm in a February 2020 coaching session with Brian Shaw.

If anybody’s certified to show a refresher on each the log raise and circus dumbbell press to 2 elite athletes like Fraser and O’Brien — whose CrossFit backgrounds veer in another way — it’s Kearney.

The trio’s session occurred within the since-retired Fraser’s house health club. Fraser is at the moment coaching O’Brien for the 2022 CrossFit Games on August 3-7, 2022, in Madison, WI. While the CrossFit Games don’t essentially function strongman occasions particularly, there may be loads of overhead actions in occasions that require correct coaching and method. There weren’t many overhead actions within the 2021 Individual CrossFit Games other than some dumbbell overhead squats and a one-rep max snatch.

Since that would at all times change for this 12 months’s version, this time with Kearney may assist O’Brien put together for that by sprucing up her overhead prowess. Overall, the trio’s coaching session appears to be a superb demonstration of what athletes from totally different disciplines can be taught from each other.

Log Lift

After Fraser asks Kearney to offer a walkthrough of the log raise method, the strongman breaks it down into three segments — the choose, the clear, and the press.

The choose is when an athlete deadlifts the log to their hips for the “lap place,” or the place the athlete can relaxation their weight earlier than exploding it for a roll to a entrance rack place on their chest. That roll from the hips to the chest is the clear. Kearney says the right clear method is to hold the elbows excessive whereas the again is totally engaged, permitting the log to remain tight to the physique.

Finally, there’s the acquainted press. For a correct overhead lockout that entails the decrease physique, the athlete should barely dip their legs to press the log from that entrance rack place. Fraser first practiced the log raise with an empty log that weighed 90 kilos; Kearney critiqued his decrease elbow positioning that would throw him off steadiness with larger weight.

In phrases of numbers for the trio, Fraser finally accomplished a 104-kilogram (230-pound) log press for 2 separate reps. Meanwhile, Kearney determined to rep out 158.7 kilograms (350 kilos), and O’Brien locked out a profitable 72.6-kilogram (160-pound) split-jerk with the log.

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Heavy Dumbbell Press

Like the final train, Kearney breaks down the heavy dumbbell press method into segments. First, there’s the clear, the place the athlete has to get the dumbbell to the rack place on their deltoids. Then, with the elbow excessive, loads of the jerk motion upward is extra about getting below the dumbbell moderately than attempting to press it up. Like the log raise, this requires the athlete to have a measure of leg energy moderately than solely counting on the shoulders.

Fraser saved his vitality on correct method for the dumbbell press. It didn’t take lengthy for the CrossFit nice to know the rack place and begin ending clear reps. When O’Brien was up, she appeared unsure about methods to end the dumbbell press at first. Once she understood how the dip may assist generate pressure from the alternative leg, she likewise started to finish some reps.

At the time of this writing, the CrossFit group has not revealed the exercises for the 2022 CrossFit Games. If there are any strongman-like, overhead occasions in Madison, WI, O’Brien might need the sting over her friends because of Kearney’s steering.

Featured picture: HWPO Mat Fraser on YouTube