|Primary Muscle(s)||Quads, Abdominals|
|Secondary Muscle(s)||Calves, Glutes, Hamstrings, Abductors Adductors Lower Back|
Yoke Walk Instructions
- Feet positioned in an athletic stance at shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
- The core is braced and engaged. Shoulders are pinned back with your eyes fixated straight ahead.
- Position the Yoke on your upper traps, like you would for a back squat. Pending the type of Yoke, your arms are holding the racking by your side.
- Before picking up the Yoke, make sure your core is tight, chest is up and your back is in a neutral position.
- Extend your knees and stand up with the Yoke on your traps.
- Take small steps forward. Maintain the core tightness!
- To keep the Yoke stabilized, you will be forced to take smaller steps.
- Eyes are fixed straight ahead.
- Looking down or up will put excess stress on your neck.
- Walk for desired distance.
- Don't arch your low back. You want a strong, braced core handling the load, not your lumbar spine.
- Core tightness is paramount for safety in this exercise.
- DON'T TURN WITH THE YOKE ON YOUR BACK.
- If you need to change directions, stop and unrack the yoke. Face the opposite direction and get reset.