Conan's Wheel
The Conan's Wheel is a intermediate compound movement that activates 8 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abdominals and biceps and calves and forearms and lower back and shoulders and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the Conan's Wheel work?
The Conan's Wheel primarily works the Quadriceps. Secondary muscles include the Abdominals, Biceps, Calves, Forearms, Lower Back, Shoulders, Traps, which assist during the movement.
Is the Conan's Wheel good for beginners?
The Conan's Wheel is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Conan's Wheel?
You need other to perform the Conan's Wheel. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.