“How to Become a Strongman” by Manuel Antonio Noriega (3/1998)
“How to Become a Strongman” by Manuel Antonio Noriega
March 1998
Uncommon Knowledge
For the past several years I’ve had a lot of time on my hands. Whereas once I used to run a country, now mostly I just run in place. Whereas once I had the weight of the world on my shoulders, now I look around and I don’t have any weights. But this predicament hasn’t slowed me down at all. In fact, if you’re suddenly pulled away from home, or even deposed, you can still become a strongman by relying on nothing but the bare essentials. So take some dictation from a friendly dictator.
1) The pushup
This is an old standby that doesn’t require much room and will work your chest, shoulders and arms. Lie facedown on the floor with your feet together and your hands shoulder-width apart. Then push yourself up until your arms are straight. Do as many as you can. If, like me, you find that maintaining power is extra important, mount a greater resistance by placing your feet on a bunk. It increases the angle and makes the exercise tougher.
2) The sit-up
To be an effective strongman, you need to have a strong stomach. So do this: Lie on your back with your knees bent and the bottom of your legs up on a chair. Cross your hands over your chest. Now curl up until your shoulder blades are 4 to 6 inches off the floor. Keep your eyes focused on the wall above your knees. Hold the position for a second before lowering your shoulders to the floor.
3) The chair dip
This exercise is essential if you’re focused on a great arms buildup. With your feet together and resting on top of a bunk, place your hands on the edges of a chair that’s situated a couple of inches behind your butt, with your palms facing each other. Slowly lower yourself until your upper arms are parallel to the floor, then push yourself back up until your arms are extended. If you’re lucky enough to have some bars in your window, end the workout with a set of pull-ups. It’s a great way to finish out your regime.
Noriega, Manuel. “How to Become a Strongman.” Men’s Health, vol. 13, no. 2, Mar. 1998, p. 164.
Illustrations by Dan Krovantin
