T Nation

Good Yoke Work


#1

So I have been reading about the yoke lately and it dawned on me that i have no yoke.So I am in need of some good yoke lifts,I want to build up my neck and traps and am looking for good lifts.


#2

Don’t you mean yolk?

Seriously, deadlifts will help you the most, I think. Do them with a shrug at the top for extra trap work. Then all shrug variations. Rows might help too.


#3

yolks are in eggs. =P

Some good things for the yoke: face-pulls, deadlifts, all kinds of shrugs, neck harness work, high pulls.


#4

What is a yoke?


#5

two main exercises that have been helping me with that problem are hang power snatches and farmer’s walks.


#6

Rack pulls, cheat shrugs, farmers walks, safety squat bar shrugs, deadlifts, normal shrugs. Heavy and often. And once again: HEAVY. Use straps when your grip dies.

Make sure you do some shoulder and lat work as well, otherwise you’ll be heading towards the magical land of shoulder pain.


#7

For those who don’t know what the yoke is.

http://www.elitefts.com/documents/the_yoke.htm

The inspirational article that led me on the path.


#8

Some good ones: seated DB cleans, DB shrug drop sets, trap bar deadlifts, overhead BB shrugs, KB snatches, face pull/bent lateral raise superset, chest supported incline DB shrugs, wide grip Hammer Strength Iso Row (pulling to upper chest)

I am also convinced that squatting heavy (like maxing in full gear heavy) is really effective for building upper back thickness.

Nothing is more impressive to me than a thick upper back. Probably because mine sucks.


#9

[quote]confusedjake wrote:
yolks are in eggs. =P[/quote]

Someone earlier actually thought it was “yolk” and used it fairly extensively before he was corrected. I laughed.