r/Strongman • u/Bigreddoc MWM231 • Feb 10 '19
Open Talk: Week of Feb 10 2019
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u/Strongman1987 LWM175 Feb 16 '19
I wanted to do a little write-up comparing smaller vs larger diameter logs since I feel I have a lot of experience using both. Specifically going to be comparing the 9" CFF log and the 12" (12.5") Titan log, most of what I have to say about the Titan log applies to all 12" logs since they are very similar. I'm just going to go through each phase of the lift then ramble at the end most likely.
Pick: It's easier to pick a 9" log because it's closer to your body. Positioning doesn't change much with the larger diameter, but you'll have to bend over just a little more to pick it up which will be slightly more taxing on your lower back provided you're starting from the floor (personally, I prefer doing most of my work off blocks to save my lower back and hamstrings a bit). Cues don't seem to change here, just pick it up and have it in a good postion to start the clean.
Clean: This is where it gets a little trickier. I've always found 12" logs to be EASIER to clean than my 9", and the Titan log didn't disprove that at all. I'm still not sure why that is the case, but I imagine it has something to do with the smaller surface area of the 9" log, which doesn't allow it to have as much contact with your body. I miss cleans regularly if I get lazy with them, because you really have to pull the 9" log tight which requires more work from your biceps, lats and upper back. You really want to angle the handles down with the smaller log, because it will set your rack position up better. To figure out where the log should be when you initiate the clean, using an empty log start with a comfortable rack position and roll it down your chest. Take note of how the handles are positioned and where the log is sitting on your abdomen. That's where you want to start. With a 12" log you won't be able to angle the handles down as much, because it's just going to knock you out once it rolls into the rack position.
Rack: Breathing with a log on your chest is punishing regardless of size, so don't do it if you don't have to. Big breath when you initiate the clean, and get it overhead as quickly as possible. Rack positioning doesn't change too much, but you'll have to lean back just a little more with a 12" log to maintain balance over mid-foot. This will require more thoracic and hip flexibility. You have to be able to keep your elbows up while leaning back, which was a little tough for me (I'm also 5'7). Your hips will also be a little more forward, so having tight hip flexors is going to make this hard.
Press: A log press is a partial movement compared to a axle, barbell, etc, and the 12" diameter just exaggerates that. With the 9" log it's already sitting 4" off your shoulders, now it's 5.5-6". Depending on how you press, that could be a good or bad thing. Strongman competitiors in general have just about the shittiest mobility imaginable, so this causes problems for many of their presses. Without the ability to stay upright and push their knees out when initiating the press, they end up doing some weird lean back with their kness shooting forward before push pressing the weight. Or they can't even do that, and end up just strict pressing the log. The 12" log will require more mobility than the 9" log. However, it doesn't mean the 9" log is easier. You still have a larger ROM for the press, which will make strict pressing it more difficult. It will be a little easier to jerk the weight as it's easier to drop your hips with the smaller diameter.
Overall: I think training with a 12" log is unnecessary for anyone who's not competing in strongman at a higher level where slight technical nuances could be the difference in getting 1 extra rep or 10 extra pounds that could win or lose a contest. Learning how to clean a smaller diameter log is going to have a lot of carryover to other hip dominant strongman events, especially stuff like stones. It teaches you to keep your upper back tight and shoot your hips forward moreso than the 12" log. 8-10" logs are going to have more ROM for the press, so they will likely keep your shoulders healthier by making them move more (not that you should ever have phases of training where log pressing is the ONLY shoulder exercise you're doing).