Conan's Wheel

Also called conan's wheel, strongman wheel and zercher wheel carry.

Works

Quads, plus abs, biceps, calves, forearms, lower back, shoulders and traps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.

1. Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Cues

• Bar in the elbows, tight upright posture.
• Short, fast steps.
• Look up and away.
• Keep pushing through the turn.

Common mistakes

• Rounding the upper back.
• Long slow steps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and a sore elbow. Pain that's sharp or gets worse set to set means stop.

Easier

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