Log Clean and Press

The Log Clean and Press is one of the most iconic events in Strongman competitions, combining brute strength, explosive power, and technical precision. Competitors lift a massive cylindrical log from the ground to their chest (clean) and then press it overhead to full lockout. The unique design of the log, with its thick handles and large diameter, makes it a true test of grip, stability, and overhead pressing power.

Event Description

The Log Clean and Press requires athletes to lift a weighted log from the ground to the chest, stabilize it, and press it overhead. The thick circumference of the log demands a strong grip, while its awkward size challenges balance and coordination. This event is performed for maximum weight, repetitions, or within a time limit, highlighting an athlete’s strength, endurance, and mastery of technique.

Equipment Specifications

Implements and Setup

Log: Made from steel or wood, competition logs feature built-in handles and can weigh anywhere from 100 to over 300 lbs, depending on the event.
Diameter: Logs are typically larger in diameter than standard bars, often around 10 to 12 inches.
Handles: Positioned inside the log, the neutral-grip handles allow for a safer and more controlled lift.

Additional Specifications

Competitors may use chalk to improve grip and lifting belts for core support.
Lifting straps, tacky, or other aids are generally prohibited.

Rules and Execution

Objective

Lift the log from the ground to the chest (clean) and press it overhead to full lockout for maximum weight, repetitions, or within a set time.

Step-by-Step Execution

Setup: Stand with feet shoulder-width apart, the log in front of you on the ground. Grip the handles firmly and prepare for the clean phase.
Clean: Roll the log onto your lap, position it securely, and then explosively lift it to chest height. Stabilize the log against your chest and shoulders.
Press: Use leg drive and upper body strength to press the log overhead, ensuring full control and lockout.
Lockout: Achieve full extension with arms locked, elbows straight, and the log stabilized overhead. Wait for the judge’s signal to complete the lift.
Descent: Lower the log under control to the ground or lap to reset. Dropping the log may result in disqualification.

Good Lift Criteria

Full lockout overhead with arms extended, elbows locked, and the log stabilized.
The athlete must maintain control throughout the lift.
A successful lift is signaled by the judge.

Prohibited Practices

Dropping the log from overhead.
Failing to stabilize the log or achieve full lockout.
Using prohibited aids like lifting straps or tacky.

Primary Muscles Worked

The Log Clean and Press primarily targets:

Shoulders and Triceps: For pressing strength and lockout power.
Chest: To stabilize the log during the press.
Core: For balance and control throughout the lift.
Glutes, Hamstrings, and Quads: For generating explosive power during the clean and press phases.

Training Tips

Improve Explosiveness: Practice power cleans and push presses to build strength and speed for the clean and press phases.
Grip Strength: Incorporate farmer’s carries and fat-grip training to handle the log’s thick diameter.
Stability Training: Use overhead holds and uneven loads to prepare for the log’s balance challenges.
Technical Drills: Break the lift into clean and press phases to refine each component separately.

Common Mistakes to Avoid

Rushed Clean: Failing to properly position the log on the chest can sap energy for the press.
Neglecting Leg Drive: Inefficient use of the legs increases strain on the shoulders.
Overarching the Back: Leaning too far back during the press reduces efficiency and increases injury risk.

Variations and Alternatives

Strict Log Press: Focus on pressing strength by removing leg drive from the movement.
Push Press with Barbell: Use a barbell to practice explosive overhead pressing.
Log Carry and Press: Combine a carry phase before the press to mimic Strongman medleys.

Scoring and Formats

Maximum Weight: Competitors attempt to press the heaviest log in 1-3 attempts.
Repetition Challenge: Press a set-weight log for maximum repetitions within a time limit.
Timed Event: Press as many logs as possible within a designated timeframe.

Historical Context and Modern Implementation

The Log Clean and Press has its roots in Strongman’s early days, when competitors would lift and press tree trunks or large logs to display raw power. Modern competition logs, with their handles and standardized weights, offer a safer yet equally challenging version of this traditional feat of strength. This event remains a cornerstone of Strongman competitions and a favorite among both athletes and spectators.

Real-Life Applications

Training for the Log Clean and Press develops functional strength for lifting and pressing heavy, awkward objects in everyday life. The movement builds overall power, stability, and coordination, making it highly applicable to real-world tasks.

LOG CLEAN AND PRESS: (MAX LOAD)

-For Maximum weight selected by the athlete.
-3 total attempts at max load.
-Two failed attempts will eliminate the athlete from the event.
-60 second time limit per attempt.
-8” to 12” diameter log with handles set 24” to 29” apart.
-Athlete may strict press, push press, push jerk or split jerk the log overhead to the locked out position.
-Athlete must wait for the “good” command before lowering the log.
-The athlete must lower the log under control. No deliberate dropping of the log will be permitted. The athlete may forfeit his attempt in doing so.
-Good Lift: Log locked out under control overhead with arms straight, head thru, legs and feet parallel and stationary.
-Equipment allowed: Belt, chalk, wrist wraps, elbow sleeves, knee wraps or sleeves.
-Equipment NOT allowed: Any item placed within the belt to provide a “shelf”. Back of belt built up to no more than 8” wide. Tacky, elbow wraps.
-Any and all anatomical limitations preventing a lockout as described above must be demonstrated to the judges prior to the start of the event. This is solely the responsibility of the athlete.

LOG CLEAN AND PRESS: (AMRAP)

-For as many rounds as possible for time.
-Weight is based on the athletes class.
-Athletes are each given 60 seconds.
-Athletes can continue to add reps from either arm in their allotted time as long as they don’t leave the platform or lose control of the log.
-Log is taken from the floor or crash pads and lifted over head with arms straight, head thru, legs and feet parallel and stationary.
-8” to 12” diameter log with handles set 24” to 29” apart.
-Athlete may strict press, push press, push jerk or split jerk the log overhead to the locked out position.
-Athlete must wait for the “good” command before lowering the log.
-The athlete must lower the log under control. No deliberate dropping of the log will be permitted. The athlete may forfeit his attempt in doing so.
-Good Lift: Log locked out under control overhead with arms straight, head thru, legs and feet parallel and stationary.
-Equipment allowed: Belt, chalk, wrist wraps, elbow sleeves, knee wraps or sleeves.
-Equipment NOT allowed: Any item placed within the belt to provide a “shelf”. Back of belt built up to no more than 8” wide. Tacky, elbow wraps.
-Any and all anatomical limitations preventing a lockout as described above must be demonstrated to the judges prior to the start of the event. This is solely the responsibility of the athlete.

LOG CLEAN AND PRESS: (Medley)

-Requirements for this event vary from competition to competition.
-Complete one or more reps before moving on to the next event in the medley.
-This event may be used in any order of the promoters choosing.
-Read the rules of each competition very carefully for the order of events and if you are required to complete the lift before moving on to another lift in the medley.
-The goal of a medley is to complete as many of the implements as quickly as possible.
-These medleys are typically given a 60 to 90-second time limit.
-Log is taken from the floor or crash pads and lifted over head with arms straight, head thru, legs and feet parallel and stationary.
-8” to 12” diameter log with handles set 24” to 29” apart.
-Athlete may strict press, push press, push jerk or split jerk the log overhead to the locked out position.
-Athlete must wait for the “good” command before lowering the log.
-The athlete must lower the log under control. No deliberate dropping of the log will be permitted. The athlete may forfeit his attempt in doing so.
-Good Lift: Log locked out under control overhead with arms straight, head thru, legs and feet parallel and stationary.
-Equipment allowed: Belt, chalk, wrist wraps, elbow sleeves, knee wraps or sleeves.
-Equipment NOT allowed: Any item placed within the belt to provide a “shelf”. Back of belt built up to no more than 8” wide. Tacky, elbow wraps.
-Any and all anatomical limitations preventing a lockout as described above must be demonstrated to the judges prior to the start of the event. This is solely the responsibility of the athlete.

Conclusion

The Log Clean and Press is a signature Strongman event that tests an athlete’s strength, explosiveness, and technical precision. Its unique demands make it a staple in competitions and an invaluable addition to any strength training program. Mastering this lift is essential for any Strongman athlete or strength enthusiast looking to build power and resilience.