Yoke Tips/help needed

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Motorbiker		Yoke Tips/help needed	25-07-2013 @ 22:22
Member 4115, 1247 posts SQ 195, BP 140, DL 220 555.0 kgs @ 82.5kgs UnEq	I entered a competition last week and had to do a yoke for the first time. A 160kg one which killed me as was the first time i'd ever done one. There's another competition 2 weeks in Hastings i want to enter but there's a 180kg Yoke so would like some tips/advice before i sign up and barely move a 180kg yoke. I can go back to the gym i did last strongman comp(Training lab in East Grinstead) to practise with the yoke but would be good to have advice before trying it again. (Ignore the farmers first) AS you can see i did actually complete the yoke but in like 71 seconds out of 75. I think at the end i was just rushing it which casued me to almost flip it and be overtaken.

General_ill		...	25-07-2013 @ 22:25
3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310 745.0 kgs @ 89kgs UnEq	Post Edited: 25.07.2013 @ 22:29 PM by General_ill In 2 wks there's not really alto you can do if you ain't strong enough let me check your video. Set the bar higher so you ain't doing a full squat to pick it up and put the yoke lower on you back like this. Actually your yoke position looks fine, I think you need to take smaller steps the weight didn't look a problem

JC		...	25-07-2013 @ 22:31
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	Feet slighter narrower than shoulder width apart Bar on traps Small but very fast steps Short sharp breaths whilst moving...you should sound like a steam train All imo

General_ill		...	25-07-2013 @ 22:33
3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310 745.0 kgs @ 89kgs UnEq	JC said: All imo But it's a fairly knowledgable opinion, mind

unit94		...	25-07-2013 @ 22:36
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	General_ill said: But it's a fairly knowledgable opinion, mind Yeah this, OP listen to JC!

Motorbiker		...	25-07-2013 @ 22:40
Member 4115, 1247 posts SQ 195, BP 140, DL 220 555.0 kgs @ 82.5kgs UnEq	General_ill said:In 2 wks there's not really alto you can do if you ain't strong enough let me check your video. Set the bar higher so you ain't doing a full squat to pick it up and put the yoke lower on you back like this. Actually your yoke position looks fine, I think you need to take smaller steps the weight didn't look a problem I can Squat 165 so a 160-180 yoke shouldn't be that much trouble in theory it's just fairly technical . Also with the heights i had to pick between 2 heights which both sucked. The other one (up one) gave me like 2 inches ground clearence so i thought it would scrape a lot more? JC said:Feet slighter narrower than shoulder width apart Bar on traps Small but very fast steps Short sharp breaths whilst moving...you should sound like a steam train All imo Brilliant! Absolutely what i was looking for. Some small pointers i can work on. If i could get to the strongman gym this weekend what weight do you reckon i should go for? A lighter weight to work on my technique/footwork or try out 180? Also, Is there any point in me trying to practice this with just a normal barbell in squat position in the gym or will that not really help?

JC		...	26-07-2013 @ 12:17
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	Motorbiker said: Brilliant! Absolutely what i was looking for. Some small pointers i can work on. If i could get to the strongman gym this weekend what weight do you reckon i should go for? A lighter weight to work on my technique/footwork or try out 180? Also, Is there any point in me trying to practice this with just a normal barbell in squat position in the gym or will that not really help? I'd go lighter personally, with the aim of making it very fast, drilling the pointers I gave and no, dont be running around with 180kg on a BB


Motorbiker		...	26-07-2013 @ 13:12
Member 4115, 1247 posts SQ 195, BP 140, DL 220 555.0 kgs @ 82.5kgs UnEq	JC said: I'd go lighter personally, with the aim of making it very fast, drilling the pointers I gave and no, dont be running around with 180kg on a BB Awesome. Reckon if i go for like 100ish to start with i can actually nail the technique down a bit better. May also grab the log/farmers if i make the trip all the way there to get some valuable practice on that stuff down as well. My entire preperation for my first attempt of Yoke in the competition at 160kg was doing 2 walkouts with 170kg from the squat rack the week before.

Rodger		...	26-07-2013 @ 13:19
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Having a yoke on your back is pretty much a different feeling to having a loaded oly bar on your beck though mate. Also, big squatting doesn't necessarily mean big yoking. I agree with smaller steps too mate, and make sure the thing stops on your back...

Thing		...	26-07-2013 @ 13:22
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	JC said:Feet slighter narrower than shoulder width apart Bar on traps Small but very fast steps Short sharp breaths whilst moving...you should sound like a steam train All imo This is the best advice.

Thing		...	26-07-2013 @ 13:22
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Rodger said:Having a yoke on your back is pretty much a different feeling to having a loaded oly bar on your beck though mate. Also, big squatting doesn't necessarily mean big yoking. I agree with smaller steps too mate, and make sure the thing stops on your back... yeah look at Martyn Bunyan s**t squatter but awesome at yoke.

Cuddles		...	26-07-2013 @ 14:27
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Traps (JC) speaks the truth. I'd only add that you should have some faith. I've seen a lot of people make some pretty dramatic improvements on the Yoke and quickly. Same with most moving events when you first start them IMO.

VinnyJones		...	26-07-2013 @ 14:44
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320 735.0 kgs @ 128kgs UnEq	JC said:Feet slighter narrower than shoulder width apart Bar on traps Small but very fast steps Short sharp breaths whilst moving...you should sound like a steam train All imo Top advice. The only thing I could add is that some guys, including me, like to have lots of chalk on the upper back.

OJRobinson		...	26-07-2013 @ 14:51
Member 4539, 104 posts	You could also try and keep your head up more.

Benvie		...	26-07-2013 @ 15:14
embarrasingly poor bench Member 2684, 4043 posts SQ 240, BP 135, DL 275 650.0 kgs @ 103kgs UnEq	JC gives great advice, the only thing I would add is try to strengthen your abs as you seem quite unsteady and I found that stronger abs helped my yoke a great deal.

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