QuadricepsIntermediate
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.