Yoke Tips/help needed
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| JCarter123 |  | ... | 26-07-2013 @ 16:48 |
 Member 3757, 1746 posts SQ 202.5, BP 110, DL 255567.5 kgs @ 82kgs UnEq | Benvie said: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. I agree. My abs are weak and it's probably why I suck at yoke. Doesn't help you for a few weeks time but in the future it will. Become rock solid wrong the waste. | ||
| Motorbiker | | ... | 26-07-2013 @ 21:25 |
 Member 4115, 1247 posts SQ 195, BP 140, DL 220555.0 kgs @ 82.5kgs UnEq | Will go up on Saturday or sunday(It should piss with rain saturday and cba trying farmers/yoke in the rain) and try again with lighter weight and better form. OJRobinson said:You could also try and keep your head up more. Thanks will keep it in mind. Benvie said: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. JCarter123 said: I agree. My abs are weak and it's probably why I suck at yoke. Doesn't help you for a few weeks time but in the future it will. Become rock solid wrong the waste. What ab exercises would you guys recommend? I've done Front squat holds before up to like 140kg for sets of 60 seconds. Shall i do these again? Anything specific you do for abs? | ||
| shanejer | | ... | 26-07-2013 @ 21:34 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | What comp was that. Cool event | ||
| Motorbiker | | ... | 26-07-2013 @ 22:11 |
Member 4115, 1247 posts SQ 195, BP 140, DL 220555.0 kgs @ 82.5kgs UnEq | shanejer said:What comp was that. Cool event Bigger Faster Stronger 2013, Down in East Grinstead. U77.5, U92.5, 92.5+ and teams with fairly low weights in most events. I posted about it in the U80kg thread and you mentioned something about trying to get a team together for the team event i think. | ||
| shanejer | | ... | 27-07-2013 @ 09:10 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Oh no that wouldn't of been me. I am a lone wolf | ||
| Simeon | | ... | 27-07-2013 @ 15:43 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Just got round to actually watching this. I reckon that weight didn't look too hard for you ya know - bit of practice and you'll be flying like you did on farmers martin  | ||
| OJRobinson | | What does this even do? | 27-07-2013 @ 18:40 |
 Member 4539, 104 posts | Do you not have a yoke to practice on? Ab excersises I can think of include planks, good mornings and side bends. I also unrack heavy weight and stand with it for time (I got that one from Hixxy). But yeah, the best way to get better at doing yoke is to practice using one. | ||
| Motorbiker | | ... | 28-07-2013 @ 08:08 |
Member 4115, 1247 posts SQ 195, BP 140, DL 220555.0 kgs @ 82.5kgs UnEq | OJRobinson said:Do you not have a yoke to practice on? Ab excersises I can think of include planks, good mornings and side bends. I also unrack heavy weight and stand with it for time (I got that one from Hixxy). But yeah, the best way to get better at doing yoke is to practice using one. Not at my gym no. Will be up to a strongman gym this morning which is a bit of a trek away but has yoke/logs/everything so i can have some practise there using the tips i have got here. For the unracking heavy weights and holding it, how much weight do you use as a % of your Squat And how long do you hold it for? I already tried this and I did 170kg *20 seconds the other week. (165 squat, 160/180 Yokes in recent/upcoming comps) | ||
| OJRobinson | | ... | 28-07-2013 @ 14:38 |
Member 4539, 104 posts | My last heavy single was 140kg on squat, though I do more reps now, with 100kg sets of 5. But I usually unrack 220kg for 30 seconds to a minute. Also, my best yoke is 290kg for 15 meters, so yoke and squat isn't too related in my opinion. | ||
| Motorbiker | | ... | 03-08-2013 @ 16:38 |
Member 4115, 1247 posts SQ 195, BP 140, DL 220555.0 kgs @ 82.5kgs UnEq | Post Edited: 03.08.2013 @ 16:39 PM by Motorbiker Thanks for the advice everyone.Went strongman gym today(it was shut when i tried last week) and worked up to 180kg for multiple runs of 40m(20, turn 20) Didn't drop it once during the runs.  Worked on my small steps and powered through, Actually sounded like a train(with the breathing) on the final run so i think i was getting it right.  OJRobinson said:My last heavy single was 140kg on squat, though I do more reps now, with 100kg sets of 5. But I usually unrack 220kg for 30 seconds to a minute. Also, my best yoke is 290kg for 15 meters, so yoke and squat isn't too related in my opinion. Ahh, done 165kg squat, Did 180kg squat walkouts the other day in the gym and 180kg yoke today for 40m twice today. | ||
| DeanW92 | | ... | 03-08-2013 @ 17:08 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Benvie said: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. This plus JC's Advice. Smaller steps and squeezing your abs should help alot, so that your not staggering around like in the vid you posted. | ||
| Motorbiker | | ... | 22-11-2013 @ 23:31 |
Member 4115, 1247 posts SQ 195, BP 140, DL 220555.0 kgs @ 82.5kgs UnEq | Not sure if anyone cares but felt like bumping this anyway. Used the advice and practised Yoke and got a lot better. At last comp(Worthing's u90 beginner) it was my highest placed event(Still only 6th though). Placed 8th-12th in tohers. (It actually looks unstable like i'm about to fall over the entire time but it felt alright. Will keep practising and try to place in a Novice/Beginner comp next year. | ||
| unit94 | | ... | 22-11-2013 @ 23:37 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Motorbiker said:Not sure if anyone cares but felt like bumping this anyway. Used the advice and practised Yoke and got a lot better. At last comp(Worthing's u90 beginner) it was my highest placed event(Still only 6th though). Placed 8th-12th in tohers. (It actually looks unstable like i'm about to fall over the entire time but it felt alright. Will keep practising and try to place in a Novice/Beginner comp next year. Looked pretty quick mate well done. | ||
| adamkeep | | ... | 23-11-2013 @ 10:33 |
 a dork Member 1023, 846 posts | 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 That's not opinion, it's fact. This is the best positioning to be speedy. You of course need to have a strong core for this, but if you want to be quick, this tip is spot on. Hand position is something that isn't mentioned and will vary based on shoulder flexibility. I prefer to have my hands on the cross bar like a squat, while others like to push or pull on the hanging pieces of the yoke. Just try different positions and see what works for you. I will add to all of this though that you should approach the yoke just like any other lift. Make realistic jumps in weight, preferably small ones. A huge jump in weight is possible, but your hips will hula-hoop and your legs will quiver the entire time which will lead to just being slow as molasses. The point of the ole is speed (very rarely max weight) so focus on speed first, huge weights second. Good luck! | ||