Sometimes even a GOAT looks for some advice. John Haack, considered by many to be the GOAT of powerlifting, recently joined forces with Nadia Stowers in preparation for the Official Strongman Games. The two met at Stowers’ gym, B.I.G. Speed & Strength in Fontana, California, where the pro strongwoman walked Haack through a no-frills powerlifting training program focused on strongman qualifying events.
Because Stowers is a two-time back-to-back pro strongwoman champion, Haack is hoping to pick up some powerful pointers by training alongside her for his upcoming strength competition.
You don’t need to be a record holder to take advantage of this insight. Any aspiring powerlifter or a strongman will appreciate the experiences and advice that two legends share, as well as the different powerlifting exercises and Animal supplements that have helped fuel their success.
John Haack: A Powerlifting Champion
Having already cemented his status as an elite powerlifter, John Haack is always looking to continue pushing the boundaries of human strength. His training philosophy is rooted in precision, discipline, and a relentless focus on technique. By teaming up with Stowers, he is stepping into new territory, as the Strongman competition requires an even more diverse skill set, involving dynamic and functional movements that go beyond the powerlifting platform.
Nadia Stowers: A Strongwoman Sensation
Nadia Stowers has quickly risen through the ranks of the strongman world, establishing herself as one of the most powerful and versatile athletes in the sport. Known for her incredible pressing strength and athletic prowess, Stowers excels in events such as the log press, yoke carry, and sandbag rounds. She is constantly pushing the envelope in a sport that requires not just strength, but also agility, endurance, and mental toughness.
A Mighty Collaboration
While Haack and Stowers come from different strength backgrounds, their collaboration reflects a shared pursuit of excellence and the continuous drive to evolve as athletes.
In the video, Nadia Stowers breaks down the similarities and differences between how to train like a powerlifter and how to train like a strongman. Both have overlapping exercises. Strongman lifters definitely do squats, deadlifts, and bench press too, but where a powerlifting workout may focus on just those three lifts statically, strongman workouts gear them toward dynamic movements. “You know that deadlift you just did? Now do it for a minute straight,” Stowers explains to emphasize the dynamism of strongman workout. “You know that squat you just did? Now run with it.”
“It’s endurance, it’s speed, it’s athleticism,” Stowers explains.
For Haack, training with a strongwoman like Stowers provides a chance to expand his powerlifting training program to incorporate more functional strength movements, lifting, pulling, and carrying extremely heavy, very awkward objects. It’s a strategic approach to prepare him for the variety of events featured in Strongman competitions. Specifically, Stowers is training Haack on the following three qualifier events, which just so happen to be her favorite lifts:
- Log Press: A true test of overhead strength with a focus on stability and core engagement. Haack is learning to master the log press, a staple in strongman competitions.
- Yoke Carries: This strongman staple develops grip strength, endurance, and overall body control. It’s an incredibly hard powerlifting exercise, despite Haack making it look relatively effortless. We said relatively.
- Sandbag Rounds: requires athletes to carry heavy bags of sand from one point to another, often over a set distance or time limit. What makes this event challenging is the unpredictability of the bags. Unlike barbells or dumbbells, sandbags are not evenly distributed, making them difficult to balance and carry.
How To Do A Log Press Efficiently
- Start with the log on the ground. Stand with your feet shoulder-width apart and grip the handles firmly. Take note of how Nadia Stowers and her team recommend your starting position be.
- Clean the log by pulling it to your lap, then roll it up to your chest while keeping your elbows high.
- Press the log overhead by driving through your legs and extending your arms fully.
- Lock out your elbows at the top and stabilize the log before lowering it back to your chest, then down to the ground. Watch what Stowers mentions about core and hip engagement.
How To Do Yoke Carries Like Haack
- Position the yoke on your back, similar to a squat bar, ensuring it is centered and evenly distributed.
- Stand tall, brace your core, and lift the yoke by driving through your legs.
- Walk forward at a controlled, steady pace, keeping your core tight and your steps short to maintain balance.
- Continue until you reach the set distance, then carefully set the yoke down by bending your knees and lowering it with control.
How To Do Sandbag Rounds Like Nadia Stowers (safely & powerfully)
- Begin with the sandbag on the ground. First, do not curl the bag with your biceps—that’s a great way to injure your biceps. Instead. Squat down and roll the bag slightly to one side, getting both hands as far under the bag as possible. Grip the bottom of the bag securely.
- With straight arms, perform a deadlift-like exercise, exploding upward using your legs and lifting the sandbag into a hunched position between your legs and your chest, close to your body.
- Stowers’ gym teaches to reach your hands over and around the bag one arm at a time. Stand up fully so the bag is on your chest. In this grip, the bag should be up, your hips should be clear, and you should have clear vision ahead of you.
- Walk or carry the sandbag for a set distance or time. Keep your posture upright, core engaged, and avoid bending your back.
- Set the sandbag down by squatting, not bending at the waist, to avoid injury. Repeat for however many rounds your training calls for.
Does Powerlifting Build Muscle Or Strength?
Both. But while lifting higher-weight at low-reps will at some bulk, powerlifting exercises typically aim to build more strength than muscle size (hypertrophy). A professional powerlifting training program will usually focus on lower reps ranges (1-5 reps) with heavier amounts of weight. This protocol is more effective at strength development than building muscle size.
Powerlifting centers around three compound exercises:
These exercises will still help lead to bigger muscle size, but once you’re established in your powerlifting workout routine, you’ll notice more force than fullness. That’s not to say powerlifters completely ignore the 8-12 reps of moderate weight that bodybuilders typically lift. Incorporating these higher reps and isolated movements into your powerlifting workout can be a great complement to your strength training.
The Road to the Official Strongman Games
As the Official Strongman Games get closer, fans can eagerly anticipate the results of this unique team-up. Haack’s entry into the strongman world represents a crossover between two elite strength disciplines, while Stowers’ continued rise to prominence solidifies her as a major contender. Together, they are redefining the boundaries of strength sports.
