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Key exercises to improve the Yoke?
Topic Started: Jun 22 2005, 06:36 PM (639 Views)
mennonite muscle
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Listens to Kelly Clarkson!
I find that I have trouble with the yoke once I reach the 700lb mark. I have completed 750 for 80' but it was not pretty at all! What exercises would be most benficial for the yoke. I feel that I can walk but have trouble with the back area.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
High rep raw squat with the same stance as you would use to walk with a yoke, and heavy side bends, I would guess. Either that or just use the yoke more! ;)
Hope this helps, Curt.
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Jesse Snadden
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Pakistan's Strongest Man
Weighted Situps
Weighted static situps
Side bends
Hanging Leg Raises
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Frozenkilt
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Online douche. GOLD! I need more Gold
Gary Taylor used to do a lot of high rep (15-20) 1/4 squats to get used to having a pile of weight on his back for the car walk. Might be worth looking into as well for the yoke as it'd be more of a core workout than anything else.

- Sean
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mennonite muscle
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Thanks Sean I was affraid of that. :unsure:
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Caber McJock
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I agree
What about heavy walkouts?
And for side bends, I like doing the reverse kind as well.
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mennonite muscle
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What are the reverse kind?
:scratch
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Boris
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I've never done a yoke, but I'm thinking that squats, walk-outs, sidebends/saxon sidebends, heavy abs, and one-arm farmer's walk would get you in pretty good shape for it.
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Caber McJock
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I agree
Instead of holding a weight/DB whatever and bending to the oposite side, take a cable or band, hold it down and bend to that side.

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Titan
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Heavy High rep Quarter Squats!!
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Llamapower
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Not The Mama
What the guys said about walkouts and heavy high-rep partial squats. I did those before the contest I did in Norway and it definately helped my yoke.
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timslogin

Heavy walkouts did dick for my yoke, quote honestly. I think upper back work and learning to take really short, really quick steps will do more. You have to stay really tight and stiff in the torso to control the implement, and the longer the stride the more movement - unless you're Chad Smith. tarps have a lot to do with the control too. It's one of those things that cannot really be duplicated. Using a cambered squat bar (like 14" +) or chains will help a little, but it's still not the same.
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timslogin

T R A P S. Geez. The mods are drunk with power.
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flick161

Really helpful topic this. Never understood the strong torso part before until I tried heavy partial squats last Friday, felt like my body was concertinering!
My go and do some Ab work this eve actually, my back is fcuked from doing Deads on Tues :bonk
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mennonite muscle
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Thanks guys. Looks like I have a shit load of work to do on my core.
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riotboo
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World's Strongest Pixie
Overhead Squats and waiters walks.
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mennonite muscle
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Listens to Kelly Clarkson!
Waiters walks??
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Caber McJock
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I agree
Pick up a DB, hold it overhead, go for a walk. Fun.
Curt, check out this site for a lot of cool training info and shit that makes you think.
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MaxPower
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Not sure if anyone mentioned it yet as i'm not going back a page, to get better at the yoke, train the yoke.
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sqeezemasterflash
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Now you're boring us
Squats with an obscene amount of band tension help too. Not as much as training with a really unstable yoke, but they do.
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Brad Prov
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Well Oiled Unit
Like Jesse said, tons of abs and practice yoke. One week 3x100' lighter for speed, next week 2x50' heavy. IMHO, anything but abs in the gym is largely useless for yoke. (This is providing you squat and deadlift on a regular basis)



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mennonite muscle
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Now that is a cool site! Thanks Jeff. B)
Damn is it ever hot today! Feels like 45deg C. And Humid! :grin
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maddog

While on the subjects of yolke's....can anyone give me any ideas on building one.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Posted Image

Mine are filled with water, and are, in general, too light for me now. At first, they were really bloody hard; however, I adapted to them quickly, and would like to rip the tops off and fill them with sand. I would not suggest this for long, though, because heavier weights will rip you up.
The plates are put on the bar to keep the chains from sliding down the bar, not for weight purposes.
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mennonite muscle
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Listens to Kelly Clarkson!
here is one. But if you have a lot of plates just have a flat section built at the bottom and do it that way.

My Webpage

Hey how do I post a picture anyway?

Sorry not my web page but it got the job done.
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