QuadricepsIntermediate

Yoke Walk

Strongman movement using Other.

Primary muscle: Quadriceps
Secondary muscles: Abdominals, Abductors, Adductors, Calves, Glutes, Hamstrings, Lower Back
Force: Not Specified
Movement pattern: Compound
Movement category: Carry

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abdominals, Abductors, Adductors, Calves, Glutes, Hamstrings, Lower Back

Movement instructions

1
The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
2
Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
3
Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

Technique guidance

Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.

Clear the route before lifting and keep other people away from the implement path.
Choose a load you can pick up, carry, turn, and set down under control.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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