Strongman Mark Felix left an indelible mark on the sport. Among his most notable records are the Hercules Hold, set during the 2020 Europe’s Strongest Man and the most World’s Strongest Man appearances (18). In 2023, at age 57, Felix made history as the oldest competitor to participate in the event during his sunset performance.
Leading up to 2020, Felix struggled with his overhead strength during the log press. However, he progressed well after training with strongman coach Shane Reece. Here are the adjustments Felix made to add 40 kilograms to his overhead lifts.
Felix’s Log Press Training
Reece of MST Systems evaluated Felix’s limitations during the log press, identifying technique as the area for improvement. Simplifying the approach for Felix yielded results.
Before starting the first session, Felix warmed up with:
- Dumbbell Front Raises
- Dumbbell Overhead Presses — neutral grip to complete lockout
Once warm, Felix lifted a log and pressed it to complete lockout, holding the weight for 10 seconds. Reece concluded that Felix didn’t require extensive technical cues for a successful lift. Instead, the focus was on strengthening Felix’s shoulders and triceps.
New Technique
Reece refined Felix’s log press technique to maximize power, relying primarily on shoulders and triceps, thereby minimizing lower body involvement. He instructed Felix to lean back, keep the elbows down, and press while maintaining a steady head position until lockout.
Felix demonstrated an immediate and noticeable improvement. “The good thing about this technique is it works for people like Felix, who can feel the position,” Reece commented.
Reece explained that as the log gets heavier, its weight naturally shifts Felix back. This enhances power by maximizing the extension and flexion of the abs.
“When we reach about 100 kilograms, Felix will go farther back to the sweet spot,” Reece predicted.
Building Strength
Felix powered through another set of log presses, lifting 176 pounds (80 kilograms) with control before increasing to 198 pounds (90 kilograms). Reece reiterated the importance of head positioning. “Felix can stay in this position when he keeps his head back. He can look at the log and grind the press,” Reece expressed.
Felix increased the log weight to 220 pounds (100 kilograms). Reece told Felix to focus on being comfortable leaning back. Felix reduced the weight to 176 pounds (80 kilograms) and completed eight reps, prioritizing Reece’s technique suggestions.
Felix’s Future Goals
Reece aims to help Felix add another 20 kilograms to his max log lift in six to seven weeks. Felix’s max log lift is currently 220 pounds (100 kilograms).
Reece recommended an incline bench press because it strengthens the overhead position and lockout for the log press. It also provides flexibility since lifters don’t have to lower the bar completely, an advantage for those with limited range of motion or shoulder injuries.
Reece emphasized teaching the log press using the traditional Olympic bent press technique, which Felix quickly mastered.
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Featured image: @markfelixwsm on Instagram
