Conan's Wheel
Muscles worked
Instructions
- 1With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
- 2Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Conan's Wheel
Conan's wheel is a strongman event where you carry a heavy load attached to a central pivot while walking in a circle around it, like the arm of a human mill. The load is held in a zurcher position, cradled in the crook of the elbows rather than in the hands, creating intense isometric tension through the biceps, forearms, and core. This circular motion heavily works the legs through rotation as well as anti-flexion bracing, while also causing progressive disorientation from the continuous spinning. It's a signature strongman event, rarely practiced outside that competitive context. It requires specific equipment (the wheel itself) only found in dedicated strength-sport training facilities.
check_circleBenefits
- check_circleBuilds exceptional strength endurance under carried load
- check_circleIntensely strengthens isometric core bracing
- check_circleTrains the legs through continuous rotation, a pattern rarely trained otherwise
- check_circleImproves tolerance to disorientation under load
lightbulbExecution tips
- lightbulbSeat the bar deep in the crook of the elbow, not on the forearm
- lightbulbTake short, quick steps rather than long strides
- lightbulbLook off into the distance rather than at the ground to limit dizziness
- lightbulbBreathe normally, never hold your breath during the event
warningCommon mistakes
- warningLetting the weight slide onto the forearms instead of staying in the elbow crook
- warningWalking too slowly, unnecessarily extending the isometric effort
- warningHolding your breath during the effort
- warningLeaning excessively forward under the load
helpFrequently asked questions
Do I need special equipment for Conan's wheel?expand_more
Yes, the wheel itself is a dedicated apparatus only found in athletic or strongman training facilities.
Is this exercise risky because of the spinning motion?expand_more
It calls for caution against progressive dizziness, which is why looking into the distance and staying focused matters.
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