Quads · Compound movement
Conan's Wheel
A compound exercise for the quads, with the forearms, abs, biceps, traps, calves and shoulders working too. No equipment needed.
Progression
Progression: manual
- Primary muscle
- Quads
- Secondary muscles
- Forearms, Abs, Biceps, Traps, Calves, Shoulders
- Equipment
- Bodyweight
- Difficulty
- Advanced
How to perform the Conan's Wheel
- Take the implement in a front-rack or bear-hug hold against the chest, elbows high, and brace the trunk to support the weight in front of you.
- Stand tall out of the pick-up with the legs, keeping the load pinned to the body. Any gap between the weight and your chest multiplies the leverage against you.
- Walk the load around the pivot in a steady arc, taking short steps and fighting to keep the chest up as the front load tries to fold you forward.
- Keep breathing in short braced breaths and hold the rack/hug position; the event is scored by how far around you travel before the position breaks.
- Cover as much distance as you can (or the target time), set down under control, and log the load with the distance or time achieved.
Default progression: manual.
Common mistakes
- •Letting a gap open between the load and the chest, which multiplies the leverage and folds you forward.
- •Dropping the elbows so the front-rack or bear-hug hold collapses and the weight sags away.
- •Rushing the arc with long steps rather than staying tall and taking short, controlled ones.
- •Holding the breath and losing the trunk brace, which caves the chest under the front load.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Conan's Wheel fits into hypertrophy and strength splits that prioritize quads volume.
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