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Conan's Wheel

The Conan's Wheel primarily targets your Quadriceps, with support from Abdominals, Biceps, Calves, Forearms, Lower Back, Shoulders, Traps. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound

Primary muscles: Quadriceps Secondary muscles: Abdominals, Biceps, Calves, Forearms, Lower Back, Shoulders, Traps

How to perform Conan's Wheel

  1. Step 1. With 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.
  2. Step 2. Begin 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.

Frequently asked questions

What is the proper arm position for the Conan's Wheel?

The bar should be cradled in the crooks of the elbows with the hands clasped together near the chest. Maintaining a high chest and tight upper back prevents the weight from pulling the torso forward.

Which muscle groups are primarily targeted during this movement?

The exercise primarily targets the quadriceps due to the front-loaded position. Significant isometric demand is also placed on the core, upper back, and biceps to stabilize the load.

What is a common technical error to avoid during the walk?

Leaning too far backward to compensate for the weight can strain the lumbar spine. Focus on short, choppy steps while keeping the hips tucked and the core braced.

How can beginners progress toward the Conan's Wheel?

Zercher carries with a standard barbell or sandbag are effective entry-level alternatives. These movements build the necessary elbow-pit tolerance and core stability required for the apparatus.

How should the Conan's Wheel be programmed for strength and endurance?

Perform 2 to 4 sets of maximum distance or timed runs of 30 to 60 seconds. Heavy loads for shorter distances prioritize strength, while lighter loads for longer durations build work capacity.

Sample sets & reps for Conan's Wheel

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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