Quads · Compound movement

Conan's Wheel

A compound exercise that targets the quads with secondary work in forearms, abs, biceps, traps, calves, shoulders. Performed with bodyweight.

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.

Suggested working range: 1–5 reps. Default progression: manual.

•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.