The overhead yoke carry is a great strong man tool for improving many aspects of one’s fitness. It has long been used in the world of strongman competitions, but it is becoming more and more commonly used in CrossFit and functional strength training gyms because of its many uses and benefits. The Overhead yoke carry (OHYC) specifically is a tool that can be both used to assess and train deficiencies. The OHYC can quickly tell you about the quality of your overhead lockout and shoulder flexibility. It will also tell you about your ability to stabilize overhead.
The OHYC requires a number of things
- A base of strength to be able to lift the yoke
- Flexibility to put the yoke overhead
- Stability to maintain the load overhead while moving.
- Core strength to stabilize the spine.
What will it benefit:
You can carry the yoke with either a narrow grip or wide grip. Each grip has its set of benefits. Of course a wide grip will improve your snatch grip positional strength. The narrow grip will challenge your flexibility more and will help improve your jerk lockout. Learning how to properly internally rotate the shoulders and creating torque at the joint to strengthen your overhead position will benefit any strength athlete. You shoulde not bend the elbows during the OHYC. You will not be able to rotate your shoulders externally, shrug up or try to use your front delts. You will learn how to load your lower traps and lats and develop strength and stability within them.
How to perform:
1. Set the Yoke at a height a few inches below your bodies length with extended arms. You only need a few inches because you do not want the Yoke to swing unnecessarily while overhead.
2. Set your arms either with a wide or narrow grip, shoulders/scapula down, lats and lower trap loaded. Stand under the yoke in a squat with arms locked out above your head. Stand up slowly with control. Overhead squat it up, do not press it up.
3. Start walking. Take small steps with your feet straight. Keep your shoulders very active and engaged with internal rotation. Keep your core and glutes tight and continue walking. The heavier the load, the slower the walk and the smaller the steps. Do not walk with straight legs and try to avoid overly rotating the hips while walking.
4. Keep your hips active. Do not let your lumbar spine move excessively into lordosis. This will cause back pain.
To see an example of the lift Click Here
How much should you be able to carry?
Your first goal of the Overhead yoke carry, is to be able to carry 100% of your max Snatch for a total of 100ft. The ultimate goal is to carry 100% of your max jerk. That would determine a well balanced ability to stabilize overhead. This is not a number that will come right away. Start off light and learn the movement. Slowly increase in weight over the course of several weeks.
How to implement it into your training?
You can start off by simply adding in a 2 sets of a 100ft Overhead Yoke carry for max unbroken load 2 times a week. Combined with a proper strength training program, you should be able to progress week to week in your overhead ability.
Check out Coaches Steve and Chris Cristini Demonstrating the Overhead Yoke Carry.https://www.instagram.com/p/BXi8lApFIP9/embed/captioned/?cr=1&v=7&wp=904&rd=https%3A%2F%2Fcristiniathletics.com&rp=%2Fthe-overhead-yoke-carry%2F#%7B%22ci%22%3A0%2C%22os%22%3A1542.8999996185303%7D
Article by: Steve Cristini
R KIN
BA KIN York University
CSEP-PT
NCCP- Weightlifting Coach
Seminar Staff of CrossFit Weightlifting Seminar.