Which muscles does the yoke carry work?

The yoke carry mainly works your full body. It also involves your traps and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the yoke carry in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Yoke Carry: how to do it and muscles worked

The yoke carry mainly works your full body, with help from your traps and abs. You need simple equipment.

Muscles worked

Main

Full body

Helping

How to do the yoke carry

1
Step under a yoke and place the crossbar across your upper back, below your neck, gripping the uprights. Brace your core and stand up, lifting the yoke off its stands.
2
Take short, quick steps and walk forward, keeping your torso tall and your core tight. Do not let the yoke sway side to side.
3
Breathe steadily and walk the set distance. Lower the yoke carefully by squatting down to place it back on the floor or stands.

Form tip: Keep a tight core and take small steps. Do not lean back or rush; start with a light load to practise balance.

Common questions

Which muscles does the yoke carry work?: The yoke carry mainly works your full body. It also involves your traps and abs.
What equipment do I need for the yoke carry?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the yoke carry in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.