Yoke Walk
- 1 - Begin by setting up the yoke apparatus with an appropriate amount of weight. The weight should challenge you but allow you to maintain proper form.
- 2 - Stand in front of the yoke, facing the open side of the frame. Your feet should be shoulder-width apart, and the frame should be centered.
- 3 - Bend at your hips and knees to reach down and grip the handles or crossbar of the yoke. Your hands should be placed just outside of shoulder-width.
- 4 - Lift the yoke off the ground by extending your hips and knees. Keep your back straight, chest up, and shoulders back during the lift.
- 5 - Rest the yoke on your upper back and shoulders. Your hands should maintain their grip on the handles or crossbar. The yoke should be positioned so that the load is evenly distributed on your shoulders.
- 6 - Begin walking with the yoke on your shoulders. Take short, controlled steps and maintain an upright posture. Keep your chest up, shoulders back, and core engaged.
- 7 - Continue walking for a specified distance or time, or until you feel you can no longer maintain proper form.
- 8 - Carefully lower the yoke to the ground by bending at your hips and knees while maintaining a straight back. Ensure it makes contact with the ground gently.
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