Yoke Walk

Yoke Walk is a intermediate-level compound in the strongman category that primarily works the quads. It also recruits the abs, abductors, adductors, calves, glutes, hamstrings and lower back. It is performed with other equipment.

How to do it

1. 1The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
2. 2Begin 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.
3. 3Begin 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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.