Exercise
Conan's Wheel
Also known as: conans wheel, zercher carry walk, strongman wheel, zercher walk
Conan's Wheel is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: lower back, upper abs, biceps short head, forearm flexors, anterior deltoid, traps and medial gastrocnemius. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementStatic hold
CategoryStrongman
Muscles worked
How to do it
- With the weight loaded, take a zercher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
- Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.
Similar exercises
Car Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Rickshaw Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Sandbag Load
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Vastus lateralisVastus medialisGluteus maximus
Sled Drag - Harness
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Sled Push
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Vastus lateralisVastus medialisGluteus maximus
Tire Flip
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Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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