Log Lift
Muscles worked
Instructions
- 1Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
- 2Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
- 3Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Log Lift
The log lift is an iconic strongman movement that combines a clean and an overhead press using a bulky cylindrical implement, very different from a standard barbell. Its wide shape forces the lifter to create a shelf against the chest to rest the load, completely changing the press mechanics compared to a traditional military press. It's an extremely demanding exercise that engages the whole body: legs and hips for the clean, shoulders and triceps for the press, and full core bracing to stabilize the bulky implement. It's mainly practiced in strongman competition but can also be added to athletic training with a suitable implement. Its full-body nature makes it an excellent test of strength and power.
check_circleBenefits
- check_circleBuilds full-body strength and power
- check_circleEngages legs, shoulders, triceps and core together
- check_circleHighly transferable functional exercise
- check_circleExcellent overall strength test
lightbulbExecution tips
- lightbulbUse the legs for the clean, not just the back
- lightbulbCreate a real shelf on the chest before pressing
- lightbulbKeep the head back during the press
- lightbulbControl the descent to protect the floor
warningCommon mistakes
- warningPulling only with the back during the clean
- warningLacking a chest shelf before pressing
- warningSkipping the leg dip for the press
- warningDropping the log abruptly on the floor
helpFrequently asked questions
Do I need a specific implement?expand_more
Ideally a strongman log, but a large weighted sandbag can be a gym alternative.
Is it suitable for beginners?expand_more
No, it's better to master the classic clean and press before trying the log lift.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.