Yokes
Primary type: Cardio equipment
The Yoke is a specialsed piece of strength training equipment primarily used in strongman competitions. It consists of a horizontal bar (the crossbar) set between two vertical bars with weight posts. The athlete places the yoke on their shoulders and walks for a fixed distance, testing strength, stability, and endurance.
How to use Yokes
- Adjust the height of the crossbar so it sits comfortably on your shoulders.
- Load the desired weight onto the posts - ensure weight is balanced
- Stand under the yoke, positioning the crossbar on your upper back.
- Lift the yoke by straightening your legs and stabilize it on your shoulders.
- Walk steadily for a set distance, keeping your movements controlled and balanced.
- Carefully lower the yoke back to the ground after completing the walk - be careful not to have the apparatus hit you on the back of the head when dropping.
Benefits of using Yokes
- Builds overall strength, particularly in the lower back, shoulders, and legs.
- Improves core stability and posture under load.
- Enhances functional strength for real-world carrying and lifting tasks.
- Develops mental toughness and endurance.
Targeted Muscles
- Primarily targets the legs, lower back, and core.
- Also engages the upper back, shoulders, and arms for stabilisation.
Common Exercises with Yokes
- Standard yoke walk for distance or speed.
- Yoke carry with added obstacles or turns for increased difficulty.
- Static holds for time to build endurance and stability.
Skill Level
- More suited for intermediate to advanced athletes due to the complexity and strength required.
- Beginners interested in yoke exercises should start with lighter weights and focus on form.
Safety Tips
- Ensure the yoke is balanced correctly with equal weight on both sides.
- Use a spotter or guide for safety, especially when using heavy weights.
- Avoid twisting or sudden movements while carrying the yoke.
- Be careful not to have the apparatus hit you on the back of the head when dropping/completing the set
Alternative/Similar Equipment
- Farmers walk handles for a similar carry exercise.
- Barbell lunges for leg and core strength and incorporating a walk
- Weighted vest walks for endurance training.