Yesterday we tried out yoke walks for the first time in class. Yoke walks have long been a part of strongman competitions and now this movement is going to show up in the NLI competition that Sean, Jake, Brian and I are competing in next weekend. As it turns out, yoke walks are a great exercise for CrossFitters. Yoke walks help to build a strong back and core and require good ankle mobility. Plus, all new exercises are exciting, especially when it involves picking up and moving a lot of weight. However, when it comes to picking up and moving a lot of weight, technique becomes important because you’re at greater risk for injury if you have bad form. With the NLI competition coming up next week, I did some research on the good ole’ world wide web and came across some general tips, as well as this video posted by the CrossFit Journal.

Set up:

- keep your neck back against the yoke

- set your feet at walking width (probably a little narrower than you’re used to) so you don’t have to move your feet in when you start walking

- set your feet in line with the support so when you stand up the yoke doesn’t start swinging

- take a deep breath and brace your shoulders, back and core

Movement:

- Pick up the yoke and stand with it first, don’t immediately start walking

- Take short, consistent length steps; the yoke will start swinging back and forth if your steps become too long and if you vary your speed or stumble, you’ll likely lose control of the yoke

- Pick a spot in front of you at eye level and focus on that as you walk forward, this will help with your overall smoothness

The yoke is also useful for other training movements called “picks” where you just pick up the yoke. This will help you get used to carrying heavy weight so the next time you pick up the bar for a heavy back squat, maybe it won’t feel as heavy. You don’t have to have a yoke to do this, it can easily be done with a bar in a rack as well. Some claim you can do picks at as much as 150-175% your yoke weight and by doing those you’ll see improvements in your upper back and core strength.

For those curious about yoke walks in the stongman competition, below is a video from a competition with guys moving 1,116 lbs. Usually there is a set weight and set distance that you have to carry the weight and you have a specific time limit in which to move the weight that distance. It’s pretty fun to watch these guys move as much weight as they do, they’re animals!

Sorinex – Yoke Walk

REST DAY 11.06.11