Walking with a barbell presents numerous challenges while testing your strength and balance -- it also burns fat. Barbell or yolk walks are an advanced exercise, often performed by strongman competitors. Multiple methods of holding the bar provide different results, but all burn calories. The act of struggling to balance the bar works your abdominals, lower back, upper back and shoulders. Do not perform this exercise if you have any problems with your lower back. Consult a health care practitioner before beginning any exercise program.
Step 1
Place the barbell on your upper back, not your neck. Hold the bar with your hands just wider than shoulder width, and pull your elbows down to keep the bar tight. Do not allow the bar to roll or shift on your upper back.
Step 2
Step forward just as you would when walking. Walk only as far as you can tolerate, as you must return the barbell to its original position, unless someone is going to walk it back for you. Do not attempt to run or attempt any fancy footwork, such as stepping to the side. Walk in a straight line, turning only when necessary.
Step 3
Walk for time or distance -- or both. At first work up to 50-yard trips, then work up to five of them. Then start timing yourself. When you have cut more than 10 percent off of your time, you may wish to make the exercise more difficult.
Step 4
Hold the barbell overhead, using whatever grip you feel comfortable with. This is very difficult to balance, and you will work hard just to avoid dropping the bar. Walk in the same manner as you do when holding the bar on your back. Do this somewhere that you can drop the bar, if necessary.
Step 5
Add weight to the bar, which increases the intensity. You can simply add plates to the end of the bar, increasing the resistance and your work output. You can also drape heavy chains over the end of the bar. This not only adds weight, but forces you to work harder to stabilize the bar and keep it from twisting. To really raise the difficulty, and the amount of calories you burn, attach weight plates to the bottom of the chains draped over the bar. This is similar to the yolk walk performed by strongmen.
Tips and Warnings
- Start slowly, and have someone spot you at all times.
- Never hold the barbell overhead if your lower back is fatigued or you have shoulder problems.
Things You'll Need
- Barbell
- Chains
- Barbell plates
References
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
- "Forgotten Secrets of the Old Time Strongmen"; Dave Yarnell; 2008
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