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StrongMan Circle of Conan

StrongMan Circle of Conan

The StrongMan Circle of Conan is an intense and challenging exercise that targets various muscle groups in your body. Inspired by the strength and power of the legendary Conan the Barbarian, this exercise is a combination of strength training and cardiovascular endurance. The StrongMan Circle of Conan involves using a heavy medicine ball or a sandbag in a circular motion, engaging your core, upper body, and lower body muscles simultaneously. This exercise requires explosive power, coordination, and stability, making it a great choice for athletes and fitness enthusiasts looking to take their training to the next level. Performing the StrongMan Circle of Conan helps you develop functional strength, improve your muscular endurance, and enhance your overall body coordination. It primarily targets your shoulders, arms, core, glutes, and legs, ensuring a full-body workout that helps build lean muscle and burn calories. To add more challenge to this exercise, you can increase the weight of the medicine ball or sandbag gradually as you progress. Remember to maintain proper form throughout the movement, focusing on stability and control. Incorporating the StrongMan Circle of Conan into your exercise routine can bring variety and excitement to your workouts while providing numerous benefits for your overall fitness and strength goals.


  • Warm up by performing light cardiovascular exercise for 5-10 minutes to increase blood flow and prepare your muscles for the workout.
  • Stand with your feet hip-width apart, holding a weighted object in each hand such as kettlebells, dumbbells, or sandbags.
  • Engage your core and maintain good posture throughout the exercise.
  • Start the exercise by performing a squat, keeping your chest lifted and knees tracking in line with your toes.
  • As you stand up from the squat, perform an overhead press by extending your arms and lifting the weights directly above your head.
  • From the overhead press position, rotate your torso to one side, pivoting on the balls of your feet.
  • Continue rotating until you are facing the opposite side, maintaining control and stability throughout.
  • Pause briefly in the rotated position, then rotate back to the starting position and repeat the movement in the opposite direction.
  • Continue rotating from side to side, alternating directions with each repetition.
  • Perform 3-4 sets of 10-15 repetitions, resting for 30-60 seconds between sets.
  • Cool down by performing light cardiovascular exercise for 5-10 minutes, followed by stretching the major muscle groups worked during the exercise.

Tips & Tricks

  • Focus on compound exercises like deadlifts, squats, and bench presses to target multiple muscle groups at once and build overall strength.
  • Incorporate resistance training to stimulate muscle growth and improve strength. Use weights, resistance bands, or your own body weight for effective workouts.
  • Ensure proper form and technique during exercise to maximize results and prevent injuries. If needed, consult a fitness professional or watch instructional videos for guidance.
  • Implement progressive overload by gradually increasing the weight, reps, or intensity of your workouts. This helps to continually challenge your muscles and promote growth.
  • Include cardiovascular exercises like running, cycling, or swimming to improve endurance and overall cardiovascular health.
  • Ensure adequate rest and recovery by allowing your body time to recuperate between workouts. This helps prevent overtraining and allows muscles to repair and grow.
  • Prioritize good nutrition by consuming a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats. This provides the necessary fuel for workouts and aids in muscle recovery.
  • Stay hydrated by drinking plenty of water throughout the day and especially before, during, and after workouts. Hydration is essential for optimal performance and to prevent dehydration.
  • Listen to your body and don't push yourself beyond your limits. Be mindful of any pain or discomfort and modify or stop exercises if necessary. Safety first!

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