Conan's Wheel
A strongman carry where you hold the end of a loaded lever arm in a Zercher position and walk it in a circle around a central pivot. It builds leg drive, upper-back and core bracing, and the grit to keep moving under a front-loaded weight.
Primary muscles
- Quadriceps
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
Secondary muscles
- Biceps
- Traps (Trapezius)
- Calves (Gastrocnemius)
- Forearm Flexors
- Glutes (Gluteus Maximus)
- Front Delts
- Sets
- 3–4
- Duration
- 1–2 turns
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Squat under the end of the Conan's wheel arm, set it in the crooks of your elbows and hold your wrists together.
Brace and stand up with the arm in a Zercher hold, keeping the weight off the forearms.
Stay tall with the elbows up and start walking with short, fast steps.
Look up and out as you follow the circle around the pivot.
Keep moving for the target distance or number of turns, then set the arm down with a squat.
Breathing: Take short breaths behind a braced trunk rather than holding your breath for the whole run.
Coaching tips
Elbows up, chest tall
Short, quick steps
Keep turning, keep breathing
Common mistakes
Letting the torso fold forward over the arm
Taking long strides that break the rhythm
Holding the breath until light-headed
Letting the arm slide down onto the forearms
Safety notes
Pad the elbow crooks; the arm digs in hard over a long run.
Keep the path around the wheel clear and set the arm down if the torso starts to round.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.