Yoke Walk

Also called yoke carry.

Works

Quads, plus abs, side glutes, adductors, calves, glutes, hamstrings and lower back

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.

1. 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.
2. 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.

Cues

• Brace hard before the pick.
• Short fast steps.
• Set it down under control.

Common mistakes

• Long strides.
• Loose brace.

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. Pain that's sharp or gets worse set to set means stop.