The Arnold Strongman Traditional champ is utilizing a “boring” exercise to prep for the World’s Strongest Man.
2023 Arnold Strongman Traditional (ASC) champion Mitchell Hooper is within the last levels of his preparation for his subsequent contest — the 2023 World’s Strongest Man (WSM), being held Apr. 19-23, 2023 in Myrtle Seaside, SC.
Transitioning from the early-March ASC to the WSM didn’t depart the Canadian strongman a lot time to relaxation, so “The Moose” has been coaching arduous with a goal in sight for fairly a while. He’s additionally been doing different work to take care of optimum wellness, as he documented in a latest YouTube video printed on his channel on Apr. 3, 2023.
This session at Athletic Kulture in Barrie, ON, Canada wasn’t one which would come with main lifts one would possibly count on of a strongman simply weeks away from the game’s greatest competitors. As a substitute, Hooper targeted totally on “accent” actions designed to take care of shoulder well being and joint stability.
Hooper may be seen performing bent-over lateral raises to focus on the rear deltoids, standing lateral raises, face pulls, and strolling with a 48-kilogram (105.8-pound) kettlebell in a single hand overhead (often known as a “waiter’s stroll”). He additionally did walks whereas holding a lighter kettlebell the wrong way up to work on stability.
When explaining why he was specializing in the actions, Hooper cited the occasions within the Finals of the WSM.
“If you consider the occasions within the [WSM] Finals, max dumbbell and Fingal’s Fingers may be notably taxing on shoulder stability. So, (I’m) dedicating a day to that … I’m not as massive and as sturdy within the chest and shoulders as most. So, engaged on weaknesses whereas making ready for [competitions] …
That is the toughest little bit of the entire coaching, to me. Doing a few of this fundamental, boring stuff. Since you don’t get into this sport since you take pleasure in constructing a base. You get into the game since you take pleasure in lifting heavy issues.”
All through the coaching session, Hooper’s videographer prompted him to extra totally clarify his choices for the coaching day. Hooper, who holds a grasp’s diploma in train physiology and operates a private coaching and train physiology studio, went in-depth sharing a number of tricks to reap extra advantages from the shoulder-health targeted routine.
To raised goal the rear deltoids through the bent-over dumbbell lateral, Hooper defined:
“Biomechanically, in the event you externally rotate your arm, you’re taking [the muscular stress] off of your rear delts and also you’re taking it off of your again, and also you’re turning it into extra of a [side deltoid-focused] lateral increase. So attempt to preserve the elbows identified to the aspect.”
After performing the waiter’s walk, Hooper supplied cues to higher tackle shoulder stability through the overhead train.
“Elevated scapula — carry your AC joint to your ear. And actively stabilize the shoulder. Actively squeeze all the pieces across the shoulder. Maintain it protected.”
Hooper then transitioned to bottoms-up kettlebell walks, inverting the load to purpose the ball of the kettlebell towards the ceiling, additional difficult his shoulder stabilizers. Equally, he supplied sensible efficiency suggestions.
“Anybody can squeeze the deal with so arduous that inertia doesn’t matter. The hot button is to have a super-loose hand, so the duty is in your elbow to remain below your hand, relatively than your hand doing the be just right for you.”
Hooper stepped on the dimensions through the exercise and revealed a physique weight of 145.4 kilograms (320.5 kilos). He informed his 18,400 subscribers that he’s 5 kilos heavier than he was on the 2022 WSM. Hooper then concluded the session with cable exterior rotations for the rotator cuffs and a treadmill run, aiming for max distance in three minutes.
The previous marathon runner accomplished 608 meters (.37 miles). On the conclusion of the video, he defined the significance of the treadmill work and its potential carryover to the energy sport.
“Take into consideration this. What’s an important high quality for us to have the ability to do nicely at World’s [Strongest Man]? Consider the occasions … Begin with the Loading Medley — clearly operating. Conan’s [Wheel] — clearly direct carryover by way of endurance of the legs. Defend Carry — clearly endurance of the legs. Truck pull — clearly endurance of the legs. Deadlift, you could possibly prepare that not directly.
I’m going to say there’s 4 or 5 occasions that every one immediately relate to your skill to run. So it’s type of, arguably, one of the vital essential issues to do, you’d suppose.”
Whereas the work Hooper did was ceaselessly described as “boring,” he clearly believes it may assist him within the massive contest. Hooper will attempt to enhance upon his eighth place end on the 2022 WSM, his debut on the flagship contest, which was received by Tom Stoltman. The final time each Hooper and Stoltman had been in the identical contest was the 2023 ASC, the place Hooper’s victory positioned him six spots forward of the two-time WSM champion.
Featured picture: Mitchell Hooper / YouTube