Yoke Walk

Exercise Summary
Primary Muscle(s) Quads Abdominals
Secondary Muscle(s) Calves, Glutes, HamstringsAbductors Adductors Lower Back
Equipment Other
Emphasis Compound
Type Carry

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. 

    *Tips*

    • 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. 
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