Yoke Walk
Trains the Quads.
- Equipment
- A yoke
- Mechanic
- Compound
- Force
- Not recorded
- Level
- Intermediate
How to do it
- Set the yoke's crossbar so it sits on your upper back at about the height of a low-bar squat.
- Step under it with the feet about hip-width apart, brace the stomach hard and take the weight by standing up.
- Stand for a moment to settle the yoke and let it stop swaying.
- Walk forward with short, quick steps, keeping the feet close to the floor and the torso upright.
- Keep the breath tight and the yoke still; if it starts to swing, slow down until it settles.
- Set it down under control at the end of the distance, bending the knees rather than dropping it.
Common mistakes
- Taking long steps. Long strides rock the yoke and it starts swinging; short, fast steps keep it level.
- Letting the torso lean forward. The yoke goes where the chest points, and a forward lean sends it forward off the shoulders.
- Standing up and walking immediately. The yoke sways when it leaves the floor; a pause to settle saves a wobble that has to be chased later.
- Relaxing the trunk to breathe. The brace has to hold the whole way; if it needs a reset, stop, stand still and reset it.