Nothing in your cart

Uh oh! Your cart is empty 😢

One of these products might be what you're after...

No recent items

What is yoke training?

Posted by Dave Napper in Muscle Building

Estimated reading time: 1mins

What is yoke training? Dave Napper explains.

What is yoke training?

The yoke is a piece of equipment used in strongman competitions. It’s a large metal frame with a crossbar and looks like a squat rack but is designed to be placed on the back and carried. Weight can be stacked on the bottom corners to increase the difficulty of the lift.

Like most strongman movements the yoke requires full-body strength as well as balance and precise technique to execute the carry successfully.

Here’s how it’s done (and my 400kg PB!)…

My upcoming competition

I’m set to compete at Queensland’s Strongest Man & Woman 2018 which gives me three months to train for it.

Before starting my competition training I decided to max out on a yoke to test my strength and managed to hit a 400kg beltless PB for 10m (as seen in the video above).

The yoke carry requires a strong back as it holds a serious load of weight in the movement as well as strong legs to power through the carry component. So following my PB I completed some lighter yoke work followed by front squats and lat pulldowns to work the upper back.

The workout

Yoke carry
Warm up100kg x 10m200kg x 10m300kg x 10m350kg x 10m
PB attempt400kg x 10 (beltless)
Working sets350 x 10m x 2 sets300kg x 10m x 2 sets200kg x 20m x 2 sets
Front Squat
Warm up70kg x 8 reps100kg x 8 reps
Working sets120kg x 8 reps120kg x 8 reps120kg x 8 reps
Lat Pulldown
Warm up60kg x 10 reps70 x 10 reps
Working sets80kg x 10 reps80kg x 10 reps80kg x 10 reps80kg x 10 reps

Popular Posts from the Bulk Nutrients Blog

Compare all Bulk Nutrients proteins

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Follow us on Social Media

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at info@bulknutrients.com.au

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Information

We acknowledge the Traditional Owners of the land on which our organisation operates,
the Melukerdee People of the South East Nation and pay our respects to Elders past present and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment Information