Conan's Wheel
How to do the Conan's Wheel
- 1
With the weight loaded, take a zurcher 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.
- 2
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.
How to program the Conan's Wheel
Sets and reps
As a compound movement, the Conan's Wheel responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Conan's Wheel is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Conan's Wheel into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Conan's Wheel work?
The Conan's Wheel primarily targets the Quadriceps. It also recruits the Abdominals, Biceps, Calves, Forearms, Lower Back, Shoulders, Traps as supporting muscles.
What equipment do I need for the Conan's Wheel?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Conan's Wheel should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
