The 2023 World’s Strongest Man champion Mitchell Hooper claimed another major title: The 2024 Strongest Man on Earth (SMoE) at the 2024 Shaw Classic on Aug. 18 in Loveland, CO. Hooper is also the reigning 2024 Arnold Strongman Classic [ASC] and ASC UK champion.
On par with Hooper’s competitive streak is his capacity to share his training techniques and exercise selections that help him reach the top of those podiums. On Aug. 17, 2024, “The Moose” compared the 10 best strength exercises of all time ranked by Muscle and Fitness (M&F) to his top 10.
Mitchell Hooper’s 10 Favorite Strength Exercises
- Squat
- Deadlift
- Standing Overhead Press
- Farmer’s Walk
- Yoke
- Leg Press
- Pendlay Row
- Arm-Over-Arm Sled Drag
- Atlas Stones
- Seated Barbell Shoulder Press
“Getting strong is about moving the most amount of weight using as much muscle as efficiently as possible.”
While Hooper’s picks meet the universal strength training standards criteria, some are Strongman-biased and not practical or necessary for most people looking to build strength.
Squat
Hooper’s overall best strength exercise is squats. Whether the goal is athletic performance, lifting objects, or “standing up from a toilet,” squatting is a vital movement pattern in life.
This [is] the foundation of strength across the board.
While Hooper didn’t specify the variation, barbell squats are more versatile and have the greatest loading advantage. However, front squats can be just as effective for muscle growth and may be better for long-term joint health. (1)
Squats activate the core better than many isolation exercises. In 2018, a study found that squats are better than planks for building core strength due to greater erector spinae activation. (2) Furthermore, abdominal activation increases with each squat repetition. This was not seen in planks.
Hooper advises wearing a lifting belt while squatting, refuting claims that it inhibits core strength. He argues the core works harder. His only qualm is the learning curve for free-weight barbell squats.
Deadlift
Hooper does not suggest that everyone train to be a powerlifter. Lifting weighted objects off the floor is a fundamental necessity of life, and learning to deadlift on proper equipment is the safest and easiest way to develop safe lifting techniques.
You need a deadlift. I don’t care if you’re 60, 20, 15, or 100.
While controversy surrounds the safety of deadlifts, Hooper ensures mastering the technique is a matter of discipline.
It’s not because the deadlift is bad; it’s because your irresponsibility is getting exploited.
Comparing deadlifts to pull-ups for building pulling strength, neither the latter nor any bodyweight exercise makes his list of top exercises
Standing Military/Overhead Shoulder Press
The standing overhead press is Hooper’s pick over M&F’s barbell bench press. While the latter relies on bench stability, barbell overhead presses engage the entire body, require total muscular control, and build strong, healthy shoulders.
“You have to work on opening your thoracic vertebrae, directing your eyes up to the ceiling, and then press and come through after you’ve locked out,” says the kinesiologist.
Farmer’s Walk
Hooper swapped out shrugs for farmer’s walks to grow mountainous traps. Moreover, they build a functional grip, single-leg strength, and core stability, to name a few benefits.
[Related: Grip Strength, Better Posture, and More – 6 Benefits of Farmer’s Walks]
Yoke
Akin to carrying a loaded squat rack on the traps, the yoke walk is an integral part of Strongman competition and culture.
A yoke works your hips while building total body strength better than the step-up.
The downside is that yoke walks aren’t practical for most people, as they’re not accessible in most commercial gyms.
[Related: Strongman Mitchell Hooper Teaches Yoke Technique]
Leg Press
The leg press is the absolute highest amount of weight you’ll move in the gym. Learn to push to your maximum.
Hooper vouches for leg presses’ strength-building capacity. On a standard 45-degree leg press, 1,000 pounds is equivalent to a 500-pound squat. However, squats depend more on technique, core strength, and stability.
Pendlay Row
The Pendlay row is a more power-focused version of bent-over rows. The latter relies more on the erector spinae muscles, which could limit performance. In Pendlays, the bar resets on the floor each rep, aiming to build pure pulling strength. They also reinforce deadlift movement patterns with similar techniques.
Arm-Over-Arm Sled Drag
While “functional strength” may be overused to describe certain exercises, Hooper believes arm-over-arm drags meet the right criteria. It’s one of the few strict pulls that requires raw strength, skill, and stamina. Consequently, rope pulls are perfect complements to other strength activities.
Atlas Stone
The prestigious Atlas stone lift is a non-negotiable for Strongman training. It requires a combination of a deadlift, a front squat, and using the arms to squeeze a large, heavy, round object.
“This is an incredibly good test of strength,” says Hooper. There are a few downsides to Atlas stones. The first is that you must find them, and the other is that they largely favor taller athletes with longer arms. They check all the right boxes otherwise!
Seated Barbell Shoulder Press
The seated overhead shoulder press rounded out Hooper’s list of ten best strength lifts. Sitting during an overhead press disables leg power and relies solely on the delts, triceps, upper pecs, and core.
While the backrest aids stability, shoulder presses require greater core focus than the bench press – to maintain lateral balance and prevent collapsing under the load. Just ensure not to incline the bench too much, or you’ll involve too much chest.
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Featured image: @mitchellhooper on Instagram
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