Yoke Walk | Gymacetamol

Muscles Worked

Primary

Abs / CoreQuadriceps

Secondary

GlutesBack

Quick Cues

1

Bar across your back

2

Walk with short controlled steps

3

Brace your core

4

Stay upright

Equipment Needed

Yoke

Step under the yoke and position the crossbar across your upper back, similar to a back squat.
Grip the uprights and brace your core as tight as possible.
Stand up with the yoke and find your balance.
Take short, quick steps, keeping the yoke as stable as possible.
Look ahead, not down, and keep your upper body rigid.
Walk for the desired distance.
Lower the yoke by squatting it back down under control.

Common Mistakes

Letting the yoke drift to one side

Taking steps that are too large

Not bracing the core before walking

Pro Tips

Brace your core hard and take quick, short steps

Look straight ahead and keep the yoke from swaying

Start lighter to learn the balance before going heavy

Your Progress

Variations

Farmer's Walk

Overhead Carry

Sandbag Carry