Lumberjack Exercises

Lumberjacks usually evoke images of big, strong men with bulging muscles. While this picture may not be entirely accurate, the one thing that is true of most lumberjacks is their overall strength gained from the physical demands of their jobs. There are even competitions held around the world where athletes put their lumberjack skills to the test with axe swings, wood cutting and other events. However, if you don’t spend your days chopping wood, you can still develop this strength with lumberjack-inspired exercises.

  1. Lumberjack Swings

    • A real lumberjack will have an axe in hand for this move, but you can use a dumbbell since you’re not actually chopping logs. Use a dumbbell that is heavy enough to challenge you, but is not so heavy that you can’t comfortably complete the movement. To start, stand with your feet slightly farther than shoulder-width apart, holding the dumbbell with both hands at one end with your arms fully extended and pointed toward the floor. Lower into a squat until your quads are parallel to the floor, then explode up, swinging the dumbbell up to to chest height before lowering again.

    Lumberjack Press

    • A lumberjack press can be done with a barbell or, if you’re feeling woodsy, a large log. During this exercise, only one end of the barbell is weighted. This end is held up, while the other remains on the ground. Sit in front of the barbell and hold the weighted end with one hand just above shoulder level. Use one arm at a time to push the weight out. Return the barbell to the beginning position and repeat using the other arm.

      For another version, do the press using a log to work your arms, chest and core. Find a log that is comfortable to lift overhead. Position your feet shoulder-width apart. Use both hands to raise the log to chest height, then hoist it over your head and lock your elbows so your arms are straight. Hold the position for one count and then lower the log to your chest and repeat.

    Throws

    • Medicine ball throws, which mimic some lumberjack movements, are excellent for working your whole body. To propel a heavy object like a med ball, you have to use major muscle groups in your chest, back, arms, legs and core. You can do this exercise by throwing out or down. If you choose to throw down, stand on a platform eight to twelve inches high and throw the medicine ball down as hard as you can, catching it on the bounce. Unless you have a large, open space, head outdoors to practice throwing the ball or another heavy object. To do the exercise, which will use different muscles, lift the ball to chest height with both hands and then throw it up and out as fast and far as you can.

    Squats

    • Like lumberjack presses, squats can be done using a barbell with a weight on just one end. This exercise works your whole body, with your quads, hamstrings and glutes especially benefiting. Place the barbell on the ground. Stand facing the weighted end of the barbell with your feet a bit farther than shoulder-width apart. Squat down, tightening your core and keeping your back straight, and then grasp the end of the weight. Push into a standing position, lifting just the weighted end while the other end remains on the floor. Hold for one count. Lower back down into a squat to repeat.