Breathing
Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.
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The Yoke Walk primarily works the quadriceps, with the abdominals, abductors, adductors, calves, glutes, hamstrings and lower back supporting the movement. It is a strongman movement performed with other.
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Movement instructions
The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
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.
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.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Yoke Walk sessions.
Weight, distance, duration and completed sets.
Example: carry 20 kg for 30 m in 25 seconds. Note whether your weight entry is per hand or the combined load.
Keep load, route and recording convention visible together. A longer carry with a lighter weight cannot be reduced to one claim about getting stronger.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
