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Conan's Wheel

AdvancedStrengthTier T3

Aim: to build leg, core and upper-back strength while walking in a circle. Good for: Heavy carry training; Core and leg strength; Coached strength work.

Targets: Hip
Experienced liftersCore strengthCarries

When to use

This is for experienced gym users with coaching and suitable equipment. Use it as a main-set carry when you are fresh. The goal is to build leg, core and upper-back strength while walking in a circle.

Stop if

Stop if you feel sharp pain, dizziness or back or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand beside the Conan's Wheel implement's arm with your feet about hip-width apart, facing along the direction you will walk clockwise around the fixed post.
  • Bend your knees and hips with your back straight, duck under the arm so it rests across the crook of both bent elbows below shoulder height, clasp your hands together beneath it, then stand up tall before your first step.
  1. A woman walking a circular path with a loaded arm cradled across the crook of both elbows, right foot stepping forward, a central post fixed to the floor at her right side.

    Step 1 of 3

    Hold the loaded arm in the crook of both elbows, below shoulder height. Walk clockwise around the post, stepping forward with your right foot.

  2. The same woman continuing the circular walk, left foot stepping forward, the loaded arm still held across the crook of both elbows, the fixed post at her right side.

    Step 2 of 3

    Keep carrying the arm in the same hold. Step forward with your left foot as you keep circling.

  3. A woman walking a circular path with a loaded arm cradled across the crook of both elbows, right foot stepping forward, a central post fixed to the floor at her right side.

    Step 3 of 3

    Keep walking the circle with the arm held low. Step forward with your right foot again.

Breathing

  • Breathe normally.

Form Cues

  • Keep the load below shoulder height
  • Stand tall and brace your core
  • Take steady, even steps
  • Keep the post on your right

Common Mistakes to Avoid

  • Letting the load rise to shoulder height
  • Leaning back as you walk
  • Rushing the steps
  • Starting with a load that is too heavy

Safety Information

Heavy implement for experienced gym users with coaching. Use a lighter substitute such as a sandbag or kettlebell hug carry if you are unsure. Clear the circle of people and objects before you start.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.