Log is a staple in the strongman world, and if you want to be a strongman or strongwoman, you’ll have to get acquainted with this implement. On average a log has a neutral grip and a diameter that range from 8-12” and weighs anywhere between 70-250lbs empty
East Ave Barbell’s Log Collection, Starting from the left
Titan - 70lbs @ 10”
Titan - 70lbs @ 10”
Bartos - 155lbs @ 12”
220 @ 12”
Titan - 100lbs @ 12”
The first logs were first craved out wood. Today most logs are fabricated with steel although some companies like slater logs specialize in wood made logs
There are two parts to lifting the log
1) Clean
2) Press
Simple right?
CLEAN
The clean has two phases – Deadlifting into squat (standing up and setting log on the legs), Clean (Rolling the log up the body)
Deadlift - Start by taking a stance that is wider than shoulder width with the toes pointed outwards about 45 °. Place the hands in the middle of the handles. Deadlift it up, point the thumbs down (this rotate the log forward. Doing this gives you better leverage to roll the log up the torso) then keeping the elbows up squat down make sure the handles are pointed downwards to the front. The log will be resting on the lower quads right above your knees. Spend a few moments here getting balanced and making sure the log is in contact with the chest by squeezing your upper back muscles and rowing the weight into the chest. I like to think about trying to keep the chin on the log. This will help keep it high.
Clean (rolling up/standing up)
While intentionally keeping the log high on the chest and isometrically contracting the upper back, stand up fast and place the log in the front rack position. Do this by aggressively straightening out your knees, leaning backwards and quickly driving they elbows upwards. If done correctly it should “roll” up the body and there should be minimal downward “slippage” of the log.
BEFORE YOU PRESS…WAIT!!!
Front Rack Position - When you are standing up with the log on the shoulders you are in the rack position. Make sure you are keeping the elbows up as high as they go, the log is in contact with the neck, your head is back with the eyes looking behind you and that you are actively supporting the log with the shoulders creating a shelf by “shrugging upwards”. From here make your legs as tight as possible and make sure you can feel mid foot balance.
PRESS
After ensuring a stable rack position you have three options
Strict press (static)
Push press (Dynamic)
Jerk (Dynamic)
STRICT PRESS requires the most amount of raw strength, from a stable rack position press the log up and slightly backwards into fully locked elbows. Make sure you are balanced overhead. This variation teaches you the correct bar path and trains the body for pure strength
PUSH PRESS is the prerequire to a success jerk. This starts in with the log in the rack position, the athlete breaks at the knees sending the hips back very slightly and then aggressively extending the hips and knees together. The force generated by the lower body propels the log upwards. After upward momentum has stopped the lifter then finishes the lift in what resembles the lockout of a strict press.
JERK is essentially a push press but instead of grinding to lock out, the lifter will aggressively lower them self under the log and secure it before the log starts to travel downwards. There are two styles of jerks, power jerk (symmetrical stance finishing in a what may resemble a ¼ squat) and split jerk (asymmetrical stance that resembles a 1/3 depth split squat).
POWER JERK is easier to do because there are fewer moving parts, the feet can practically stay in the same position they are in and simply drive and dip to catch it into a ¼ squat position. BUT This style requires a high demand of balance on the jerk drive.
SPLIT JERK requires less of a demand on the perfect jerk dip but requires high levels of coordination and timing. Split jerk is the preferred choice for fixating a weight over head from the front rack position. The foot work and elbow timing can be tricky to learn.
After the hips and knees reach complete extension (in most cases) the non-dominate leg with travel backwards rotating the back heel outwards, planting the toe, elbows with lockout, the front foot lands securing the weight overhead. After the lifter ensures balance, they will step the front foot back 1/3 of the way, step the back foot forward then step the front foot back to be in parallel with the other foot.
Trouble with the timing in the split Jerk? Try these THREE drills
LOWERING PHASE – There are two ways to do this. Drop it or lower.
To DROP it you must ensure that you have adequate padding so the log does not get damaged. If there are bumper plates on the log, I highly advise against dropping because the force will bend the sleeves of the log making it unbalanced for future uses. To drop the log by guiding the log on to the designated crash pads forward as you step backwards.
To LOWER control the log into the front rack position as if you were going to do a second press then roll the log down the body. You can reverse deadlift to the start position or drop it from the hang position.
Which is better? I prefer lowering over dropping because it will set you up better to do multiple reps which will make it easier to build work capacity. In addition, if you plan to compete and there are AMRAP (as many reps as possible) it will better prepare you to do more reps at a faster pace.
WHICH PRESS STYLE IS BEST FOR YOU ?
Get good at all of them! BUT if you are competing use the one you are most confident with. The goal is to perform your best not to win style points. I’d suggest to use the off season to train technical mastery, consider doing strict presses, push press and jerks with a barbell, consider doing a weightlifting meet (Snatch and Clean and Jerk) or even allow your self the permission to be vulnerable and work with a coach.
GET STRONGER
Getting stronger will help with, period. That is heavy lower body exercises, lots of triceps’ emphasis pressing exercises, lots of triceps work, and lots of back work.
GET SMARTER
Learn how the movement is suppose to look like. Where your body should be at specific phases of the lift. Learn the correct timing and pattern it in an environment you can succeed in. You may want to use an easier variation like using a smaller diameter log, swiss bar, axle bar or barbell. And you may want to change to exercise variation from jerk to a tall jerk or to a push press with a barbell from behind the neck or doing pause jerk variations. Find your weak points and strengthen them.
WAIT WHAT ABOUT VIPER PRESS?
VIPER PRESS variation helps improve clean mechanics, builds work capacity and strict pressing mechanics. This is a bit advanced and a far less common style but for some people can be a very efficient way to get many reps in in a short time. Your clean must be efficient in order to incorporate this dynamic movement
FINAL WORDS
If you want to get good at strongman you have to get good at this implement. Using correct weightlifting mechanics will help you improve your technique on the log. At the heart of a successful LOG CLEAN AND PRESS is understanding your weakness. If it’s the CLEAN do more cleans, if it the FRONT RACK hold it longer, if it’s the PRESS do more pressing.
CLEAN - Try 2 cleans + 1 Push Press, MAX Clean then drop set to 2 reps @ 75% and use different size longs
FRONT RACK - Hold the long in the front rack as long as possible and after a max log clean try to do 2 squat dips.
PRESS - A balanced dip is the the primary reason for a successful dynamic press. I recommend to pause the bottom of the jerk dips as long as you can to ensure correct balance and position before the aggressive extension, this will set you up for the most balanced push press or jerk possible.
LAST TIP: Do a max lockout hold on the last rep of the last set. It’s a great way to engrain a solid lockout position so there is absolutely no doubt that you will get a down command. GODSPEED!