Conan's Wheel

advanced · carry

Setup

Set the loaded arm of the implement into the crook of your elbows in a Zercher hold (the bar in the elbow crease, each hand gripping the opposite wrist). Stand at the loaded end with the pivot behind you, and clear the circular path before you start.

Execution

Brace your core and keep your chest open, lifting the load off the rack by straightening your legs.
Keep the elbows held high at chest level so the load does not slide down onto the forearms.
Exhale and walk in a circle around a fixed point with short, solid steps.
Keep your torso upright through the whole loop, without leaning forward or back.
If you run out of strength mid-lap, open your elbows and let the load drop straight down in front of you, then step back at once; never twist to save it or push for extra distance.
Complete the planned number of laps or time, then set the load back down on the rack under control.

Breathing

Inhale before lifting the load, exhale steadily while walking. Do not hold your breath for long; if you have high blood pressure, heart disease, a hernia or you are pregnant, do not do this exercise.

Quick cues

Elbows held high at chest level.
Short, solid steps, torso upright.
Core braced through the whole loop.
Set the load down under control.

Common faults

Fault: The elbows dropping low, letting the load slide onto the forearms
Fix: Actively lift the elbows to chest height before starting to walk.
Fault: The torso leaning back to counterbalance the weight
Fix: Reduce the load and brace the core to keep the torso upright throughout.
Fault: Taking steps too long, losing balance on the circular path
Fix: Shorten the steps and slow down through the turns.
Fault: Dropping the load hard onto the rack at the end
Fix: Bend the knees to follow the load down and set it gently to protect the low back and wrists.

Equipment

other

Muscle groups

legs, core, back, shoulders, arms