Conan's Wheel
Conan's Wheel is a strongman endurance – circular zercher carry exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Biceps brachii, Gastrocnemius, Soleus, Forearms, Erector spinae, Deltoid, Trapezius
- Exercise type
- Strongman endurance – circular Zercher carry
Exercise technique
- Equipment
Check the apparatus’s circular path and that its load is secured.
- Grip
Cradle the carrying arm in both elbow creases and clasp your hands or lock one wrist with the other hand.
- Load placement
Place the arm in your elbow creases, not across the middle of your forearms.
- Lift
Extend your knees and hips to lift the weight off the floor.
- Walk
Follow the circle with short steps, keeping your torso upright and abdominals braced.
- Gaze
Look slightly ahead in the direction of travel and breathe in rhythm with your steps.
- Finish
Slow down, bend your legs and lower the arm onto its support with control.
Key technique points
- Seat the carrying arm in your elbow creases.
- Take short, regular steps.
- Do not hold your breath for long periods.
- Monitor your inside foot’s path around the circle.
- Keep the load close to your torso.
- Support the apparatus at the finish before releasing it.
Common mistakes
Sliding onto the forearms
Do not carry the arm across the middle of your forearms instead of the elbow creases.
Holding the breath
Do not stop breathing for the entire lap.
Collapsing forward
Do not let the load collapse your chest.
Long steps
Do not disrupt your balance with long steps around the circular path.
Crossing the feet
Do not tangle your feet as you turn.
Sudden release
Do not drop the carrying arm uncontrollably when fatigued.
Frequently asked questions
Conan's Wheel: why is “Sliding onto the forearms” a mistake?
Do not carry the arm across the middle of your forearms instead of the elbow creases.
Conan's Wheel: why is “Holding the breath” a mistake?
Do not stop breathing for the entire lap.
Conan's Wheel: why is “Collapsing forward” a mistake?
Do not let the load collapse your chest.
Conan's Wheel: why is “Long steps” a mistake?
Do not disrupt your balance with long steps around the circular path.
Conan's Wheel: why is “Crossing the feet” a mistake?
Do not tangle your feet as you turn.
Conan's Wheel: why is “Sudden release” a mistake?
Do not drop the carrying arm uncontrollably when fatigued.
What should I focus on when doing Conan's Wheel?
Seat the carrying arm in your elbow creases. Take short, regular steps. Do not hold your breath for long periods. Monitor your inside foot’s path around the circle. Keep the load close to your torso. Support the apparatus at the finish before releasing it.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.