Martins Licis might be the current reigning World’s Strongest Man, but he was left gasping for breath while trying out rapper Action Bronson’s high-rep, high-range workout in a recent YouTube video. In a new post on his channel, Licis turns the tables and invites Bronson to join him for some strongman training.
Bronson, who has lost more than 130 pounds over the last year by completely changing his diet, embraces a functional fitness approach to working out—and with a little guidance from Licis, soon shows an adeptness for strongman events. Seriously; is there anything the guy can’t do?
After a warmup which focuses on mobility and stability (areas Licis has paid particular attention to following an injury last year), they start the strongman workout with the log press. Licis goes first, demonstrating the appropriate form—deadlift to waist height, roll up to shoulders and then press overhead—and then Bronson is immediately able to perform 3 high-quality reps. They up the weight on each round, and Bronson maxes out at 317 pounds.
Next up are back squats, performed for 5 reps with a 3 second descent, with a 3 second hold at the bottom end of the movement. “We’re doing these for mobility more than strength,” says Licis. “First you control the motion, you perfect it, and then you start exploding.”
With Licis’ coaching, Bronson is able to slow down and improve his technique, and get down below parallel while squatting 275 pounds.
“I need to focus on mobility in my squat… all my sexual libido comes from the squat!” Bronson says, adding: “You have literally improved my squat one million percent. Your training did this, all those crazy fucking workouts before, all those stretches… I’m gonna stick with it.”
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