Tonight I did some heavy barbell walkouts, my version of a Yoke. How long should I try to walk back and forth with the loaded barbell on my back? 30 sec? 1 min? Also what are some good weight to shoot for on this exercise? 500-600lbs?
Thanks
Will42
wow, that is an open question. To me the first response is, WHY? What do you hope to achieve. I entered a strongman contest, so I tried to carry the amound of weight used in the contest for the distance in the contest. Didn’t happen, btw.
If I assume you are going for just good core, maybe 1.5 to 2 time your 1RM squat. Anything beyond that is pointless, at least the way I’m looking. Time, eh, if you can hold it for 30 seconds, you need to go up in weight probably.
Yoke walk is kind of a dangerous exercise to perform just because.
The reason I tried this last night was because I am getting ready for a Strongman contest in Aug. (crosses fingers and hopes deployment doesnt get extended …again) And “All” I have is a barbell, so I do things like: walks with the barbell, walks with the bar craddled in my arms, deadlift walks ect. To try to similate the movements in the contest. Sorrry for the cryptic post.
Will42
Not totally related but WSM was on espn today they had a yoke with two refridgerators weighing 904 lbs. and marius pudzianowski walked the 20m in 15sec. that guy is quick!
A yoke is a little easier to balance than a barbell (since the weights hang lower) but walking is harder than just standing still. It kinda evens out, but I’d say the barbell is harder.
I’d say if you can support the contest weight, then try holding it for the time limnit. if you cant support the contest weight, work up to it using sets of 5-10 sec holds - it’s longer than it sounds
Supports are fine. But I wouldn’t recommend walking “back and forth” with a barbell.
I now think the yoke can be trained other ways, though its optimal to train the actual implement. I recently did 610 for 75 ft. in 11 secs. which is pretty good speed and I have not done yoke since December. My best ever is 670 for 75 ft. but slower so I’m not far, if any, off my best.
[quote]MachineAZ wrote:
I now think the yoke can be trained other ways, … so I’m not far, if any, off my best.
[/quote]
So what other ways did you use?