The strongman wheelbarrow exercise isn’t just for kids playing in the park. It’s a surprisingly effective full-body workout. Whether you are looking to build your strength, improve coordination, or have a full challenge with a workout buddy, the wheelbarrow delivers. The strongman wheelbarrow exercise mimics the action of holding a wheelbarrow. One person supports the legs of the other while the other “walks” forward on their hands. This actually engages various muscle groups, builds core stability, and tests balance.
MUSCLES WORKED IN STRONGMAN WHEELBARROW EXERCISE
The strongman wheelbarrow exercise is a multi-muscle workout. Here’s how it targets your body
PRIMARY MUSCLES WORKED
- Chest (Pectorals): Pushed and stabilises your upper body as you walk on your hands.
- Shoulders (Deltoids): Lift and control the arm movements during the exercise.
- Core (Abdominals): Help maintain balance and stabilise the body.
- Arms (Triceps): Engage as you extend your elbows to keep moving forward.
SECONDARY MUSCLES WORKED
- Forearms: Strengthen as they grip the ground for stability.
- Wrists: Stabilise the hand position and prevent wobbling.
- Glutes: Work to maintain leg control, especially for the partner holding the legs.
- Lower Back (Erector Spinae): Stabilises the spine during the movement.
BENEFITS OF DOING THE STRONGMAN WHEELBARROW EXERCISE
Bar Dips are a versatile exercise that offers numerous benefits
Core Strength
The strongman wheelbarrow exercise engages and strengthens your core muscles, including the abdominals and lower back, improving stability and posture.
Upper Body Strength
Pushing the machine works your shoulders, arms, and chest, helping to build upper body strength and endurance.
Improved Balance & Coordination
The exercise challenges your balance and coordination by requiring you to control movement while maintaining a stable body position.
Enhanced Functional Fitness
The strongman wheelbarrow exercise enhances functional strength by mimicking real-life movements, benefiting activities that require core and upper-body stability.
HOW TO PERFORM THE STRONGMAN WHEELBARROW
Executing the Strongman Wheelbarrow correctly is essential for safety and performance.
STEP 1: THE SETUP
- Load the wheelbarrow with an appropriate weight starting light if you’re new to the exercise.
- Stand behind the handles with your feet shoulder-width apart, back straight, and core engaged.
STEP 2: LIFTING THE WHEELBARROW
- Bend at the hips and knees, gripping the handles firmly.
- Drive through your heels and lift the wheelbarrow by extending your legs and hips. Keep your back straight.
STEP 3: MOVING FORWARD
- Walk forward with small, controlled steps, maintaining a steady pace.
- Keep your arms straight but not locked, and avoid leaning too far forward.
STEP 4: LOWERING THE WHEELBARROW
- Once you’ve reached your distance or time goal, slowly lower the wheelbarrow to the ground by bending your knees and hips.
COMMON MISTAKES TO AVOID
The perfect bar dip involves avoiding all the wrong moves. So, for example, here are a few common errors
Shrugging Shoulders
Allowing shoulders to creep toward your ears reduces effectiveness and increases injury risk.
Partial Range of Motion
Not lowering fully or locking out at the top limits muscle engagement and progress.
Swinging or Momentum
Using momentum instead of controlled movement decreases muscle activation and compromises form.
Flaring Elbows
Letting elbows point outward strains the shoulders and reduces tricep engagement.
Looking to modify or intensify your push-up game? Here are some options
VARIATIONS TO TRY
If, for any reason, you feel that the standard bar dip is not the best for you, do not be worried; here are some fantastic alternatives for you
Single Arm StrongMan Wheelbarrow
Perform the exercise with one arm pushing the wheelbarrow machine at a time, challenging your core and shoulder stability while building unilateral strength.
Partner StrongMan Wheelbarrow
Pair up with a partner to alternate pushing the wheelbarrow machine. This variation adds teamwork and increases intensity through competition or support.
Farmer’s Walk StrongMan Wheelbarrow
Combine the wheelbarrow movement with a Farmer’s Walk by holding weights or kettlebells while pushing the machine. This variation targets your grip strength, forearms, and core.
Backward StrongMan Wheelbarrow
Instead of pushing the wheelbarrow forward, walk backwards while maintaining a strong, controlled posture. This variation engages the posterior chain muscles, particularly the glutes, hamstrings, and lower back.
HOW MANY REPS AND SETS FOR THE BEST RESULTS?
Beginner
3 sets of 10 reps, 30-60 seconds rest between sets.
Intermediate
3-4 sets of 12 reps, 30-60 seconds rest between sets.
Advanced
4 sets of 15 reps, 30-60 seconds rest between sets.
WHY ADD IT TO YOUR ROUTINE?
The strongman wheelbarrow exercise adds strength, balance, and fun to your fitness routine. It’s suitable for all fitness levels and can be modified for varying intensities. Whether you’re training for an event or simply adding variety to your workouts, the wheelbarrow can be a rewarding challenge.
So, grab a partner, find a safe space, and start reaping the benefits of this dynamic exercise.
