Axle Bar Clean and Press

The Axle Bar Clean and Press is a Strongman staple that tests an athlete’s full-body strength, grip endurance, and technical precision. Featuring a thick, non-rotating barbell, this event challenges competitors to lift the bar from the ground to their shoulders (clean) and press it overhead to full lockout. The Axle Bar’s unique design requires exceptional grip strength and efficient technique, making it one of the most demanding and rewarding Strongman events.

Event Description

The Axle Bar Clean and Press involves lifting a thick, non-rotating bar from the ground to shoulder height and pressing it overhead. The bar’s greater diameter, compared to a standard barbell, significantly increases the grip challenge, while its lack of rotation demands precise body positioning during the clean and press. Athletes perform this event for maximum weight, repetitions, or within a time limit, showcasing their raw power and technical skill.

Equipment Specifications

Implements and Setup

Axle Bar: A thick barbell, typically 2 inches or more in diameter, with a fixed sleeve that doesn’t rotate.
Weight: Varies based on the competition, with bars loaded between 100 and 400 lbs or more.
Grip Area: Smooth, with no knurling, further increasing the difficulty of maintaining a secure grip.

Additional Specifications

Chalk is permitted to improve grip.
Belts, wrist wraps, and elbow sleeves are allowed.
Lifting straps may be allowed for the clean phase in some competitions but are often prohibited for the press.
Tacky and other grip aids are generally not permitted.

Rules and Execution

Objective

Lift the axle bar from the ground to the shoulders (clean) and press it overhead to full lockout for maximum weight, repetitions, or within a time limit.

Step-by-Step Execution

Setup:
- Stand with feet shoulder-width apart, the axle bar in front of you. Grip the bar firmly with both hands, choosing a double overhand grip or mixed grip for the clean phase.
Clean:
- Pull the bar off the ground and roll it onto your lap.
- Use a double-motion “continental clean” (resting the bar briefly on your belly or chest) or a single-motion clean to bring it to your shoulders. Stabilize the bar across your upper chest and shoulders.
Press Overhead:
- Use leg drive (push press) or upper body strength (strict press) to press the bar overhead.
- Ensure the bar is stabilized before completing the lift.
Lockout:
- Achieve full extension with arms straight, elbows locked, and the bar stabilized overhead. Wait for the judge’s signal to complete the lift.
Descent:
- Lower the bar safely to the ground or your shoulders to reset. Dropping the bar may result in disqualification.

Good Lift Criteria

Full lockout with arms extended, elbows locked, and the bar stabilized overhead.
No violations of movement standards, including jerking or uneven lockout.
The lift is considered successful when the judge signals approval.

Prohibited Practices

Dropping the bar from overhead.
Failing to stabilize the bar or achieve full lockout.
Using unauthorized equipment or grip aids.

Primary Muscles Worked

The Axle Bar Clean and Press primarily targets:

Shoulders and Triceps: For pressing strength and lockout power.
Forearms and Grip: To manage the thick bar diameter.
Core: For stabilization throughout the lift.
Legs and Hips: For explosive power during the clean and push press phases.

Training Tips

Improve Grip Strength: Incorporate fat-grip training tools, axle bar holds, and farmer’s carries into your workouts.
Build Upper Body Strength: Practice push presses, strict presses, and overhead holds to develop pressing power.
Master the Clean: Drill the continental clean technique to become efficient at transitioning the bar to your shoulders.
Core Engagement: Train with anti-rotational core exercises to enhance stability under load.

Common Mistakes to Avoid

Poor Grip: Failing to secure the bar properly can lead to dropped lifts and inefficient transitions.
Inefficient Clean: Rushing the continental clean phase can waste energy and compromise stability.
Overarching the Back: Excessive leaning during the press increases injury risk and reduces efficiency.
Neglecting Leg Drive: Underutilizing the legs during the push press makes the lift unnecessarily harder.

Variations and Alternatives

Strict Axle Press: Focus solely on upper body strength by eliminating leg drive.
Barbell Clean and Press: Use a standard barbell to practice the movement pattern with less grip challenge.
Fat Bar Deadlift and Hold: Train grip strength and bar control without pressing.

Scoring and Formats

Maximum Weight: Competitors aim to lift the heaviest axle bar overhead in 1-3 attempts.
Repetition Challenge: Press a set-weight axle bar for maximum repetitions within a time limit.
Timed Event: Perform as many clean and press repetitions as possible within a designated timeframe.

Historical Context and Modern Implementation

The Axle Bar Clean and Press originates from traditional feats of strength where lifters would use thick, non-rotating bars as a test of power. Modern Strongman competitions have standardized the axle bar to ensure fair challenges while preserving its legacy as a test of grip strength and overhead power. The “continental clean” technique, unique to this event, adds a layer of skill and strategy to its execution.

Real-Life Applications

Training for the Axle Bar Clean and Press builds functional strength for lifting and pressing heavy, awkward objects. The grip and core stability required translate directly to real-world tasks and other Strongman events, making it an essential lift for any strength enthusiast.

Conclusion

The Axle Bar Clean and Press is a signature Strongman event that challenges grip strength, overhead power, and full-body coordination. Its unique demands make it a favorite among competitors and spectators alike. Mastering this lift enhances functional strength, resilience, and technical skill, cementing its place as a cornerstone of Strongman training and competition.