Yoke Walk

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

Main muscles: Quads
Also works: Abs, Glutes, Calves, Hamstrings and Lower back
Equipment: Other equipment
Level: Intermediate
Type: Compound

How to do the Yoke Walk

The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

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 Yoke Walk

Questions

What muscles does the Yoke Walk work?

Mainly the quads, with the abs, glutes, calves, hamstrings and lower back helping.

Is the Yoke Walk good for beginners?

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

What can I do instead of the Yoke Walk?

Good alternatives that train the quads: Car Deadlift, Conan's Wheel, Rickshaw Deadlift or Tire Flip.

How many sets and reps of the Yoke Walk 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).