The Vertically Challenged Athlete and Maximizing Extension for Strongman

 Short People: A Guide to Loading Objects as a Vertically Challenged Athlete 

Life isn’t fair. We all have certain predispositions that both benefit us… and can make certain tasks extremely difficult. In strongman, we have events that we naturally take to, and some that we struggle with. In the vertically challenged community, members benefit in events such as the 18 inch deadlift, or even pulling/pushing events for reps. However, once the vertically challenged individual moves to a loading event set to a certain height for all athletes, challenges arise. In other words, the blade cuts both ways. 

One of my favorite strongman athletes of all time is Vytautas Lalas. Standing at 5’10, he was often (if not always) the shortest competitor at worlds. Lalas overcame his height deficit throughout his career. He achieved an Arnold win and a 2nd place finish at Worlds. Not bad for a guy often 6 to 10 inches shorter than his competition! 

In this article, we are going to cover maximizing your extension in loading events, focusing specifically on loads to height. 

Below, I linked some videos explaining each portion of my pointers, however I included my best example of a full extension from training below:

https://youtube.com/shorts/TYwqGdAaJjo

My ego hurts because this is an inch shorter than my best load for height, however is a better example of technique on a high extension. 

A Short Guy’s Experience

I am not a tall man. I stand most days around 5’8 (5’7 after a heavy yoke day). So when I look up to tell you about my experiences, understand that I have lived this life and have felt the great disappointment of missing a stone load due to lacking extension. In 2024, I competed in USS Nationals in the u100 class. Safe to say, I was one of the shortest guys in that weight class. 

In that show, I overcame my height by maximizing my extension in training. I ended up tying for first on the final event (stones) and winning the show. 

Most competitions have loading rep events set at 52 inches for men, and 48 inches for women. I consider this a fair height that gives all athletes a shot. There is no sugar-coating it, if you are short, it’s going to be hard, and it is going to hurt. 

There are strategies you can utilize with your set up to help make up for this height deficit through technique, as well as training protocols that I’ve found to help. Below, I’ll outline the various strategies I’ve used to improve my extension overtime. 

Technique Pointer 1 - What’s your Loading Style? 

One of the first elements you should identify is your loading style. I like to watch Derek Poundstone as an example of an elite competitor who relies more on a high-hip hinge style approach to stone loading. Here is a video showing him lifting a 555 pound stone to 46 inches: https://youtu.be/NqBIo55FcDU?si=drqz3DzxIwB84_OX

Now, compare this to someone like Trey Mitchell, who utilizes a more upright technique, almost appearing to “squat” up with the stone: https://youtu.be/UAxMURd7zwM?si=EbmKUFhLqnwV-HNY

See the difference? 

If you haven’t mastered the basics, or determined how you prefer to start your extension, start here. This is an important step that can have an immediate impact on your performance. 

Important to note: I have picked two genetic anomalies in terms of size above. It’s important to watch other competitors who are relatable in stature. I suggest watching some weight class competitors on instagram. You can of course always watch my videos, but here are some other examples of athletes who are fantastic stone loaders (and weight class athletes)...

Adam Kostuch

Jeffery Lee 

Tommy Lovell

Tyler Davis 

Brandon Burley 

Andrew Heinous 

Tyler Davis 

Aaron Fondry

There are a TON of great athletes out there to watch. Observe their styles, see what you can take away, and focus on their hip positioning. Take what you like… Trash what you don’t.

Technique Pointer 2- Move your Feet in! 

After you pick the stone, move your feet in about half an inch to where you would stand most upright while maintaining your balance. On every high stone load I complete, I focus on bringing my feet in following the pick to maximize my standing height. Yeah, 5’8 isn’t a whole lot of height, but it’s how I use that 5’8 that matters. 

As stated above, the key here is to only do this as far as you can maintain your balance. On a 22 inch stone, since I have to start wider, I tend to need to move my feet more in than with a smaller diameter stone. Be aware of the diameter of the stone you are lifting, and adjust accordingly. 

Here is a video below showing this: 

https://youtube.com/shorts/vW_8xcSUlMo?feature=share

Technique Pointer 3- Stand, Pull the Stone in

Once I pick the stone and move my feet in, I’ll often stand a bit to get the stone as high as possible in my lap. This helps secure the stone at its highest point on top of my quads, and also allows for a brief recovery phase. With lighter stones, you can immediately move from that lap position into the load. When the stone gets heavier and higher, it’s vital you conserve energy. 

Here is a video below that shows this movement: 

https://youtube.com/shorts/vW_8xcSUlMo?feature=share

Technique Pointer 4- Hand Positioning is Key 

When you are trying to load a light stone, you can basically just flop your hands around the stone and fly. With heavier stones, especially those with a larger diameter, you are going to need to game the stone. If you are under 5’9 (and if you are reading this article, I’m sure you are), you are going to need to find where you are strongest when dealing with large diameter stones. 

For me, on a 22 inch stone, I will put my hands not over the top, but on the sides of the upper half of the stone. If I had to put this in terms of a clock, you could think of it as 9 and 3. 

Here is a video of Dimitar Savatinov during a loading series (fast forward to :25 seconds for an example of a heavier, larger stone). Why do I use Dimitar as an example? He has needed to modify his technique quite a bit to make up for his height. Being 5’10, and quite large around the chest, he is someone who has to overcome a height deficit against his fellow competitors. 

Here is my hand position beginning a heavy load for height: 

https://youtube.com/shorts/d7Gs9dio_vI?feature=share

Technique Pointer 5- Don’t think of Pulling Up, Think about Pulling in! 

Finally, and this is probably the biggest difference maker in terms of cues, you need to focus on pulling in as you extend versus pulling the stone up. In order to get your lats to engage properly, you won’t be able to simply pull vertically on the stone to get it to roll. 

As I extend up, and I hit that point around 46-48 inches where the stone feels like it’s going to stop moving, I begin to aggressively pull the stone into my body. Since my hands are on the upper portion of the stone, this will allow for the stone to continue to roll up my chest, even though momentum stalled. 

Relying on explosive power is great; if it can be done quickly, get it done! It’s vital to understand how to keep grinding an extension if necessary. 

Here is an example where you can see me pulling the stone into my body versus up:

https://youtube.com/shorts/D5qEOJMwPgE?feature=share 

Technique Pointer 6- CRACK YOUR BACK

Yes, it sounds ridiculous. As I’ve continued to age, I’ve needed to be more conscious of the noises my upper back is making prior to attempting heavy stones (or extensions) to height. If I haven’t gotten that last big crack out of my upper back, I’ll feel that stall far, far more. 

One of my favorite ways to crack my back is to put a keg flat on the floor, and simply lay on it, arching my upper back as hard as possible over the top of the keg. Additionally, I like completely a straight arm lat stretch using a barbell. 

Typically, stones are the last event of my event day. Even still, I’ll have days where my back won’t pop until that first big extension. In those cases, I’ll grab a light stone, extend to my upper chest, pause for a two count, then drop the stone back to the floor. This helps loosen the back up for getting the next stone to your neck. 

Training Pointers

Training wise, there are a plethora of ways to attack training for a max extension. 

A lift I don’t like is zercher squats. 

Sorry to rain on your parade. I know, they are fun. I know, you can go heavy on them. 

They are inferior to other variations of squats. SSB, back, front squat… Those are great compound movements to train to extend a heavy stone. These compound lifts formerly mentioned will benefit you greatly, without making your bicep tendons hate you. 

In my opinion, there needs to be much less of a focus on specialization when it comes to training for events. You don’t need every movement you do to be the exact movement of loading a stone. Extending with a heavy cement ball involves strengthening a few areas…

• Stronger legs. 

• A stronger back. 

• Becoming more mobile, and ensuring you are strong in awkward positions. . 

If you don’t have a strong back, you are going to struggle maintaining positioning. If you don’t have strong legs, good luck garnering power from your lap into the extension. If you lack the ability to be comfortable with your back in a rounded position… you probably won’t even be able to get the stone off the floor. 

Stronger Legs 

I strongly suggest utilizing a variation of squat for all around event training. SSB is my personal favorite (not to be confused with a spider SSB; the spider SSB imitates a low bar squat a bit too much for my liking), followed by front squats, then back squats. 

I also suggest warming up by completing wide stance squats, very light, for a set or two of ten reps. Hip mobility is vital to long term health. Doing a couple of reps here and there, pushing your mobility, will benefit you greatly. 

As I stated… I’m really not a fan of zercher squats. Often, the limiting factor is your ability to not round over and lose the barbell out of your elbow crevice. There are superior ways to build your leg strength. Zerchers certainly have their time and place, but I don’t agree with them being a main movement. 

Stronger Back 

Chances are, if you are a strongman, you probably have a strong back. A game changer is developing your lats. More accessory work (seated rows, lat pulldowns, etc) will help your stone game greatly. That final rip mentioned in the section detailing the extension relies heavily on the ability to use your lats. Lats are also one of the most common muscle tears, so strengthening them is vital. 

Also, deadlift. It doesn’t always need to be a heavy conventional pull. Snatch grip deadlifts, RDLs, deficit deadlifts… All variations worth utilizing (of course, within the context of a program, which isn’t something being discussed). The practice of maintaining positioning off the floor has the greatest carry over to other movements. 

Don’t Disregard your Abs! 

There is a trend going on in strength sports that you do not need to directly train your core. I disagree with this. 

I enjoy completing a round of echo bike sprints, followed immediately by a set of 10 on decline crunches, or a one minute plank drill. I also like hanging leg raises (done properly) following these sprints. The better you can activate your core when tired, the more stable you will be. 

Mobility 

I’ve seen it many times. Absolute mass monster, 800 pound deadlifters who absolutely suck at stones. Why? 

They lack the mobility to be comfortable in a rounded position off the floor. 

In lighter athletes, the rounding is more defined. There is less of said athlete to work with, therefore it’s easier to see it happening. 

Stretch your hammies. Bend down and touch your toes on occasion. Seriously, do a bit of mobility work. You need to do some sort of upper thoracic mobility drills; a lot of folks who can’t extend implements lack mobility in their upper back. Many athletes, as they inevitably gain weight and strength, disregard mobility. Don’t be one of those guys! 

Movements to Perform 

Training for the Pick 

One of the difficult parts of tackling a really heavy stone is the diameter. If you are short, like me, you are going to end up in a bit more of an awkward position than our taller comrades. It’s okay! There are a few exercises I enjoy for building an awkwardly strong back. 

Snatch Grip Deficit RDL’s 

These are one of my favorite exercises. It doesn’t need to be done erratically or heavy, but instead controlled and focused. Pause above the toes, drive up, and be sure your hammies and glutes are activated. This also requires fairly elite mobility, so be sure you can do it safely first. If not, regular RDL’s or stiff legged deads will certainly suffice. 

Front Squat 

You’ll see a common theme here. I love front squats. Front squats to a box, front squats with a pause, and of course regular old front squats are fantastic for building the strength to break a heavy stone off the floor. 

Trap Bar Deadlifts 

I like to perform trap bar deadlifts with a slow eccentric, followed by an explosive concentric. Performed against bands, the trap bar can hammer your legs while also requiring proper bracing. 

Belt Squat 

Low impact, high reward. I like these for sets of 15-20 reps. 

Train your Biceps 

Pick your poison. Train them hard. Trust me, as a guy who has lost one, don’t neglect them! 

Training for the extension 

Front Squats 

Once again, front squats reign supreme. I like to perform these against bands, as it can mimic the increase in load as you hit the point where the implement wants to stop. I find it is beneficial as it feels very similar to that final movement from below your chest line to your upper chest. 

SSB Squats 

SSB Squats are great for training the extension. Utilize the SSB style that puts the weight in front of you, not behind you. This is where you want the load to take place. You want your upper back challenged, and have to consciously brace. 

Rows, Rows, and more Rows 

Pick your poison, do it often. I typically do a rowing motion three out of the four days I train. I prefer dumbbell rows to barbell rows, however both are beneficial and it is more of a dealers choice. I find seated rows extremely helpful in learning to contract your back. You should also be completing some sort of pulldown variation 2-3 times a week. 

Stone Extension

Then of course, you have good ole stone extensions. I recommend a pick, three extensions, and then a drop. When you extend, you should be getting to your neck and pausing for a one count. This may mean you need to go lighter, and that’s okay! You are doing this for two reasons; to develop strength in your extension, and to get used to the uncomfortable feeling of having something really heavy high up on your chest. 

Stone Extensions with a Pause 

You can also practice extensions with a pause. You want to pause right before your sticking point, likely right at your chest line below your pectorals. Pause before continuing the extension to practice grinding through the uncomfortable portion of the movement. Once the stone passes that midline point, it truly is smooth sailing. Getting it to go past that point is the challenge. 

The Takeaway

Being short doesn’t mean you need to struggle with loading events. Do you have a natural deficit? Sure. That doesn’t mean to mail it in and accept being poor at a series of events. Learn to overcome your height challenges through careful evaluation of your technique, continued emphasis on efficiency, and of course working hard.