Conan's Wheel

A intermediate strongman exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Abs, Biceps, Calves, Forearms, Lower back, Shoulders and Upper back
Equipment: Other equipment
Level: Intermediate
Type: Compound

How to do the Conan's Wheel

With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Conan's Wheel

Questions

What muscles does the Conan's Wheel work?

Mainly the quads, with the abs, biceps, calves, forearms, lower back, shoulders and upper back helping.

Is the Conan's Wheel good for beginners?

It's rated intermediate. Beginners can build up to it with Backward Drag first.

What can I do instead of the Conan's Wheel?

Good alternatives that train the quads: Car Deadlift, Rickshaw Deadlift, Tire Flip or Yoke Walk.

How many sets and reps of the Conan's Wheel should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).