I’ve thought about the most useful way to break down strongman training into relevant chunks for you.
After much deliberation, I have concluded that the best approach is to divide events by equipment.
Each piece of strongman gear has many unique aspects to how it is used.
For example, yoke carriers and farmer’s walks are both weighted carriers and share some similarities, but are decidedly different pieces of equipment with many notable points to discuss.
So I am creating a new strongman series based on providing decent and valuable information aimed at an intermediate level of weightlifter.
Just skip the first few sections and take a look at the best way to train with the yoke, standards to aim for, and technique tips.
Of course, not everyone has access to strongman gear.
Check out my article on ways to build a strong man in the gym if this is you.
Through this series, my plan is to provide you with some perspective on pieces of gear that might be of particular use to you.
The Yoke: Introduction
A yoke is a large metal frame with a crossbar.
Each of the four corners of the frame can be stacked with weight.
However, some yokes are designed as multipurpose “lift stations” and double as a squat rack and sled.
The crossbar is adjustable to accommodate individual height differences.
Some crossbars are thicker than others.
The most common way to use the yoke is to pick it up and walk with it, with the crossbar resting on your back.
This is what most people mean when they refer to “carrying the yoke” or “walking the yoke”. This is how you will see a yoke used in competition the vast majority of the time, and what this article will focus on.
However, you can also do a number of other transports with a yoke, including Zercher and air transports.
The purpose of each of these transports is to quickly move heavy weights over a long distance.
Translated into a standard yoke, this means taking small, quick steps in order to cover the greatest distance in the least amount of time with the heaviest weight.
Advantages of the Yoke Carry
Getting under a heavy yoke will instantly give you an idea of the benefits.
These are definitely full-body movements, but they still don’t compare to heavy yoke and walking in terms of head-to-toe muscle recruitment.
Since you are putting a much heavier load on your body than usual, heavy yoke walking causes an awesome physical response in the body.
Specifically, yoke training will strengthen:
Your upper back – This is where you hold the weight, after all.
Your Posterior Chain – The glutes, hamstrings, and lower back are all working hard and will reap rewards.
Your Hips – Through the walking element, you will build strong and powerful hips.
Typical yoke-based events you will encounter are:
10-20m as fast as possible (marked by time)
Medley – Yoke walk combined with another carry or event (noted by time)
How to train
As with everything, being heavy all the time isn’t the best way to train, tempting as it may be.
It’s too taxing on your body, leading to risk of injury and long recovery times.
Remember, the goal here is to move a heavy weight quickly.
So that’s where your training should reside, most of the time.
Here is a good way to split up your training:
Heavy + short distance + low volume (10-15m)
Average weight + average distance + average volume (20-30m)
Light + long distance + medium volume (40-60m)
It may feel okay or even good in the moment, but the high-volume rides will catch up with you in the days that follow.
I’ve known people who felt bad for days after heavy, high-volume walks.
2x body weight is something that is a realistic and achievable weight to start with for men and women who strength train.
For men, 2.5x body weight is a marker of good progress, but the next big benchmark is 3x body weight, and that’s a pretty advanced standard.
For women, 3x body weight is a superb norm.
Get Tight – If I told you I was going to place well above your back squat max on your back while you were seated in a quarter squat position, and then I was going to ask you to stand up with it, I bet you would a) be scared and b) prepare hard.
So why do I see so many people casually lifting the yoke off the ground?
Experiment with Yoke Height – Having the yoke slightly higher can be helpful for that little extra ground clearance, in wobbles.
But then you have to squat it a little higher, and you might find that the yoke wobbles more.
Take small, quick steps – This will help you with the previous two points: staying tight and avoiding unnecessary movement of the yoke.
Create a Platform – Find a hand position on the yoke that allows you to create a shelf for the crossbar to sit on.
Try to wrap the bar around your back and hold it securely in place.
Then walk towards this place.
The Yoke: Summary
A yoke is an essential piece of equipment for anyone serious about strongman training.
A yoke carry is unlike any other strongman event, both in terms of the event itself and its effect on your body.
Click here to try our free Strongman workouts
Click here to try our free Strongman workouts