The Eddie Hall Shoulder Workout!


Eddie Hall is a professional strongman competitor and the winner of the 2017 World’s Strongest Man competition. Eddie has some of the strongest shoulders in the world. He has overhead pressed over 470 pounds on both the log press and the axle press. In case you were wondering both of these lifts are more difficult than a regular barbell overhead press.

Here Eddie Hall barely missing a world record 507 pound log press:

Talk about a strong pair of shoulders! Eddie trains his shoulders once per week on their own separate training day. Eddie feels this is the best way to develop a world record overhead press. Here is the exact training split that Eddie uses:

Eddie Hall’s Training Split

  • Monday: Legs
  • Tuesday: Chest / Triceps
  • Thursday: Back
  • Friday: Shoulders

As you can see Eddie trains his shoulders once per week on their own separate training day. Eddie trains his shoulders with a similar “powerbuilding” style shoulder workout each week. Here is Eddie’s basic shoulder training template:

Eddie Hall’s Shoulder Workout Template

  • Part 1: Seated dumbbell overheard press for 1 set of 20-30 reps
  • Part 2: Heavy overhead pressing movement for sets of 1-5 reps
  • Part 3: Multiple shoulder isolation exercises for sets of 10-15 reps

First he warms up with one high-rep set of seated dumbbell overhead presses. Then he performs a few heavy sets of 1-5 reps on some type of overhead pressing exercise.

When Eddie competed as a strongman he focused on exercises like the log press or the axle press. Today Eddie focuses on more basic exercises like the seated barbell overhead press. Finally Eddie finishes his workout with 2-5 shoulder isolation exercises like lateral raises and rear delt flies.

Now let’s take a look at a couple of Eddie Hall style shoulder workouts. Here is one of Eddie’s log press workouts. This workout is similar to the log press workouts that he performed while competing in the World’s Strongest Man competition. Check it out:

Eddie Hall Log Press Workout

  • A1: Seated DB overhead press, 1 set of 20-30 reps
  • B1: Log press, 3 sets of 4-6 reps
  • C1: Lateral raise machine, 3 sets of 12 reps
  • D1: Lateral DB raise, 3 sets of 12 reps
  • E1: Front DB raise, 3 sets of 12 reps
  • F1: Seated DB overhead press, 3 sets of 20-30 reps
  • G1: “Front to back” barbell press, 3 sets of 12 reps
  • H1: “Around the worlds” overhead press, 3 sets of 12 reps

Here is the training video for this workout:

This was definitely a higher-volume workout. However, Eddie still follows his normal shoulder training template. He starts his workout with one high-rep set of seated dumbbell overhead presses.

To be honest I’ve never understood why Eddie does this. It seems like it would fatigue him before his heavy log presses. Maybe that’s why Eddie Hall is the world’s strongest man and I’m not! Next Eddie performs a few heavy sets on the log press.

Finally Eddie finishes his shoulder workout with a bunch of bodybuilder-style isolation exercises.

Here is another shoulder workout that Eddie recently performed. This time he went heavy on the seated military press. Check it out:

Eddie Hall Seated Military Press Workout

  • A1: Seated DB overhead press, 1 x 20-30
  • B1: Seated military press, 3 x 3-5
  • C1: Cable lateral raise, 3 x 10-15
  • D1: Reverse pec dec, 3 x 10-15

Here is the training video for this workout:

This is much closer to what Eddie Hall normally does to train his shoulders. First Eddie performs his high-rep set of seated dumbbell overhead presses to get his shoulders warmed up. Then he performs a few heavy sets on the seated military press.

Eddie hall works up to a heavy triple with 405 pounds. Wow – talk about an incredible overhead press! Finally Eddie hall finishes up with some isolation exercises for his side and rear delts.

So what’s the verdict? Is the Eddie Hall shoulder workout right for you? In my opinion Eddie’s shoulder workout is a great choice for advanced bodybuilders and strongmen competitors.

I really like how Eddie focuses on compound overhead pressing exercises first in his routine before moving onto smaller isolation exercises. This is something that other top bodybuilders like Ronnie Coleman and Dorian Yates also did in their routines.

“When people say that something can’t be done, there’s no better feeling than proving someone wrong and when you’ve got so many people to prove wrong there’s so much glory in it.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen

Thanks for checking out my site! My name is Dr. Mike Jansen, PT, DPT and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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