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Front Squats vs. Zercher Squats for Upper Back Strength
And What Actually Builds a Strong Upper Back for Strongman One of the most common questions I get in strength training, and especially in strongman, is which front-loaded squat variation builds the upper back best. Front squats? Zercher squats? Safety bar variations? The honest answer is that it isn’t either/or. It depends on the goal,…
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Strength Culture
Strength culture refers to the community, values, traditions, and mindset surrounding the pursuit of physical strength. It extends beyond simply lifting weights and represents a broader environment where athletes, coaches, and training partners share a commitment to discipline, resilience, and continual improvement. In strength-focused environments, training becomes more than a workout. It becomes a shared…
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Group Beginner Training vs. Personal Training: What Actually Works Better at Gegns Gym
Most beginners think they have to pick a lane: One feels more affordable and social. The other feels safer and more tailored. The truth? Neither one is universally better. The right choice depends entirely on you, your comfort level, your experience, your learning style, your schedule, your goals, and any limitations or injuries you are…
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Strength Equipment
Strength training relies on equipment designed to help athletes safely and effectively develop muscular strength, power, and endurance. While some training can be performed using bodyweight exercises, most strength development occurs through the use of specialized equipment that allows resistance to be progressively increased over time. Strength equipment is commonly found in gyms, training facilities,…
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The Role of Training and Coaching in Event Readiness
Strongman events reward preparation. Strength on its own is not enough. The athletes who perform well understand the events, train with intent, and build the specific skills it takes to handle a lot of different demands in a single competition. Training and coaching sit right at the center of that. Event-Specific Training Matters Strongman is…
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Hercules Hold Rules, Standards, and Execution in Strongman Competitions
The Hercules Hold is one of the simplest events in strongman on the surface, and one of the most misunderstood when it comes to rules, setup, and execution. At its core, the event tests grip strength and endurance. The athlete stands between two weighted pillars or frames and holds the handles as long as possible…
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Strongman Strength Standards
Strongman strength standards provide general benchmarks that help athletes evaluate their readiness for strongman training and competition. Because strongman events vary widely between contests, these standards are not rigid rules. Instead, they serve as practical guidelines to help athletes understand where their current strength levels fall relative to the demands of the sport. Strongman athletes…
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What to Expect in Your First 30 Days at Gegns Gym
The first month isn’t about dramatic transformations or peak strength, it’s about deciding to stay. Most beginners drop off in the first 30 to 60 days because the experience feels confusing, overwhelming, or completely directionless. At Gegns Gym, we flip that script. Your first 30 days are deliberately structured to build confidence, habits, and clarity…
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Strongman Training Guide
Strongman training is designed to develop total-body strength, power, grip, endurance, and the ability to control heavy, awkward objects. Unlike traditional strength programs that focus primarily on barbell lifts, strongman combines foundational strength training with event-specific practice. Athletes train to lift, carry, load, press, and pull extremely heavy implements while maintaining speed, stability, and technique.…
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Strongman Training Mistakes
Strongman is one of the most demanding strength sports there is. It blends maximal strength, explosive power, grip endurance, and the ability to move heavy, awkward objects while you are fatigued. Because of those unique demands, strongman athletes run into challenges that don’t show up in traditional barbell training. The enthusiasm for the sport is…
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What is Strongman and Why Do You Do it?
Strongman is not a workout. It is not a fitness trend. It is not random heavy lifting for social media. Strongman is applied strength. It is the practice of lifting, carrying, pressing, and moving awkward, unbalanced, heavy objects under pressure. Atlas stones. Logs. Yokes. Axles. Sandbags. Farmers handles. Sometimes cars. Sometimes kegs. Sometimes things that…
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Strongman Implements
Strongman training is built around specialized implements designed to test total-body strength, power, grip, endurance, and the ability to control heavy, awkward loads. Unlike traditional gym equipment, strongman implements are often larger, thicker, and less balanced than standard barbells or machines. These implements are used in both training and competition to challenge athletes in ways…
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