Zirv Fitness
Strength exercise

Yoke Carry

How to do it

  1. Step under the yoke frame and position it across the upper back and shoulders, standing tall to lift it off the rack.
  2. Brace the core hard before walking away from the rack, keeping the ribs stacked over the hips.
  3. Grip the frame's uprights firmly, loading the forearm flexors to keep the yoke from swaying.
  4. Walk forward with short, controlled steps, keeping the torso upright and the chest tall under the load.
  5. Keep the breathing steady and braced through each stride rather than holding a single breath the whole distance.
  6. Set the yoke down under control at the finish line, avoiding twisting the torso while unloading it.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Related Core exercises

Yoke WalkAtlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell Clean
Type
Strength
Primary muscles
Core, Trapezius, Quadriceps
Measured in
Reps and weight
Tools
1RM Calculator