Conan's Wheel

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Grip the implement with a shoulder-width overhand grip and pull it tight against the body before lifting to the upright start position.
• Brace the core and squeeze the glutes hard to keep the spine neutral as you move around the axis.
• Walk at a steady, controlled pace and actively resist the implement swinging away from your body.
• Keep the chest tall and the shoulders pulled down and back for the full duration of the carry.

Common mistakes

• Holding the implement too far from the body, which dramatically increases the lever arm on the lumbar spine.
• Losing core tension and collapsing into excessive lumbar extension, especially as fatigue accumulates.
• Moving too fast and sacrificing positional control, causing the implement to swing and destabilize the movement.

Frequently asked questions

Which muscles does Conan's Wheel primarily train?

The back muscles bear the primary stabilization load, with meaningful contribution from the abs, biceps, forearms, shoulders, traps, and calves working isometrically during the walk.

How do I track progress on a carry exercise like this?

Track distance covered, time held, and weight used. Recording all three metrics gives a complete picture of improvement over time.

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