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Full body

Yoke Carry

The Yoke Carry is a strength exercise for your whole body. Share of the load in the Zulta muscle model: spinal erectors (lower back) 17%, upper traps 17% and quads (vastus lateralis) 12%.

Level: AdvancedEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Set the yoke crossbar at about shoulder height and load both sides evenly.
  2. Step under it and place the crossbar across the upper back, hands on the uprights.
  3. Brace hard and stand up to lift the yoke a few centimeters off the floor.
  4. Walk forward with short, quick steps for 10 to 20 meters, breathing behind the brace.
  5. Stop, bend the knees and set the yoke down evenly.

Tips

  • Take a big breath and brace before each lift and every few steps.
  • Keep the steps short and fast so the yoke does not start to swing.

Common mistakes

  • Rounding the upper back under the crossbar.
  • Taking long strides that set the yoke swinging side to side.

Muscles worked by the Yoke Carry

  • Spinal erectors (lower back) Primary17%
  • Upper traps Primary17%
  • Quads (vastus lateralis) Secondary12%
  • Gluteus maximus Secondary10%
  • Obliques Secondary10%
  • Gluteus medius Secondary8%
  • Calves (gastrocnemius) Minor5%
  • Mid traps Stabilizer5%
  • Rotator cuff Stabilizer4%
  • Upper abs Stabilizer4%
  • Forearm extensors Stabilizer4%
  • Forearm flexors Minor4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A load across the back is carried by legs and spine. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.

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Frequently asked questions

What muscles does the Yoke Carry work?

Mainly the spinal erectors (lower back) and upper traps. The quads (vastus lateralis), gluteus maximus, obliques and gluteus medius assist.

Is the Yoke Carry good for beginners?

The Yoke Carry is rated advanced. If you are new, learn the Sandbag Carry first and build up from there.

What is a good alternative to the Yoke Carry?

For example the Sandbag Carry, Farmer's Walk (Trap Bar) and Dumbbell Shrug Walking. They train mostly the same muscles, some with different equipment.

Sources

  • McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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