Zirv Fitness
Strength exercise

Yoke Walk

How to do it

  1. Duck under the yoke frame and drive it up off the rack with the legs, settling it across the upper traps.
  2. Set a steady walking cadence with short, quick steps rather than long strides once moving.
  3. Grip the frame uprights tightly to keep the forearm flexors locked and the load from shifting side to side.
  4. Keep the core braced throughout to resist the yoke pressing the torso into rotation with each step.
  5. Navigate any turns by pivoting the whole body rather than twisting through the spine alone.
  6. Maintain the same pace for the full distance, avoiding slowing dramatically before the load is set down.

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 CarryAtlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell Clean
Type
Strength
Primary muscles
Core, Trapezius, Quadriceps
Measured in
Reps and weight