Conan's Wheel
How to do the Conan's Wheel with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Biceps, Calves, Forearms, Lower Back, Shoulders, Traps
Other
How to do the Conan's Wheel
- 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
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.
Log it, see it on your body.
Every Conan's Wheel set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Conan's Wheel fits
The Conan's Wheel shows up in training built around a specific goal. See how it fits:
More quads exercises
Conan's Wheel: common questions
What muscles does the Conan's Wheel work?
The Conan's Wheel primarily works the Quads. It also recruits the Abs, Biceps, Calves, Forearms, Lower Back, Shoulders and Traps as supporting muscles.
Is the Conan's Wheel suitable for beginners?
The Conan's Wheel is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Conan's Wheel a compound or isolation exercise?
The Conan's Wheel is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Conan's Wheel with correct form?
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. Follow the full step-by-step above for the complete movement.
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