50x10M @ 185lbs
Then:
2x10M @ 365lbs (2 x BW)
1x5M @ 505lbs (3.12 x BW!)
505lb Yoke Carry @ 160lbs. That’s 3.12x my bodyweight!
Getting under a heavy yoke will instantly give you an idea of the benefits. The squat, deadlift, and bench press are the kings in the gym. They are certainly full-body movements, yet still don’t quite compare to picking up a heavy yoke and walking in terms of top-to-toe muscle recruitment. Given the fact that you’re putting your body under a much heavier load than it is used to, a heavy yoke walk elicits an awesome physical response in the body.
More specifically, yoke training will strengthen:
- Your upper back - That’s where you are holding the weight, after all. Expect your back to thicken up and get stronger.
- Your posterior chain - Glutes, hamstrings, and lower back are all working hard and will reap rewards.
- Your legs - And not just the posterior, this is a quad strengthener too.
- Your hips - Through the walk element, you will build strong and powerful hips
Via - Breaking Muscle
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