What equipment do you need for the yoke walk?

You need trap bar to do the yoke walk.

What is a good yoke walk?

For men, a good yoke walk is about a 202.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 80 lb and elite lifters pass 537.5 lb. For women, the standards run from about 80 lb to 537.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Trap Bar

Yoke Walk

How to do the yoke walk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Arms

Equipment: Trap Bar
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Barbell exercises

How to do it

Set up the yoke so the crossbar rests across your upper back and adjust the height if necessary. Step under the yoke, gripping the side uprights or placing your hands on the crossbar, and lift it off the ground by standing up with your hips and knees. Take short, quick steps forward, keeping your torso upright and core braced. Walk for the prescribed distance, then carefully set the yoke down by bending your knees and lowering it to the ground.

1Feel your traps, core, and legs supporting the load as you walk with the yoke
2Stay tall with your chest up and brace your abs for stability
3Drive through your hips and maintain a steady stride under the weight

Common mistakes

Avoid leaning excessively forward or backward; keep the weight centered
Don't let your steps become uneven; maintain controlled foot placement
Avoid shrugging or letting the yoke bounce; keep tension through your shoulders

Muscles worked

The yoke walk mainly works the forearms and upper traps, with the upper abs, obliques, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.