Conan's Wheel

How to do it

1. Stand at the free end of the beam, facing along it towards the pivot, with the loaded end nearest you.
2. Squat down, get the beam into the crooks of the elbows or against the chest with the arms wrapped under it, and hug it in.
3. Stand up with the beam by driving through the legs, keeping the back flat and the chest up.
4. Walk sideways or in a curve around the pivot, taking short steps, keeping the beam level.
5. Keep the hips under the shoulders and the trunk braced; the beam pulls forward and down the whole way.
6. Set it down under control by squatting, not by dropping it.

Common mistakes

• Letting the beam pull the chest down. The load is in front and it wants to fold you forward; the chest stays up and the hips stay under it.
• Long steps. The beam rocks with every step; short, quick steps keep it still.
• Loosening the hug. The beam is held tight against the body for the whole walk; if it slides down the arms, stop and re-set it.
• Standing up with a rounded back. The pick-up is a squat with the back flat; the beam is heavy and low.

Muscles worked

Primary

• Quads

Secondary

• Abs
• Biceps
• Calves
• Forearm Flexors
• Forearm Extensors
• Spinal Erectors
• Shoulders
• Traps