StrongMan Circle of Conan exercise animation (Male)

StrongMan Circle of Conan

Target muscle
—
Equipment
Weighted
Body part
Thighs
Type
Strength

The StrongMan Circle of Conan (also known as Conan's Wheel) is a classic strongman event in which an athlete grips a weighted horizontal arm attached to a central post and walks in a circle, carrying the load. The movement places intense demand on the thighs, glutes, grip, and core, building lower-body strength and muscular endurance simultaneously. It is a staple of strongman competition and training, valued for developing raw work capacity and mental toughness.

How to do the StrongMan Circle of Conan

  1. 1Load the implement to the target weight and confirm the pivot post is secure before starting.
  2. 2Stand beside the horizontal arm and grip it firmly with both hands, keeping it roughly at hip height.
  3. 3Brace your core, set your chest tall, and take a short breath before lifting the arm off any support.
  4. 4Begin walking forward in a controlled circle around the central post, keeping your steps short and deliberate.
  5. 5Maintain an upright torso throughout — avoid leaning backward or letting your hips drop excessively.
  6. 6Keep your grip tight and elbows slightly bent to reduce stress on the wrists and forearms.
  7. 7Drive through your thighs and glutes with each step, especially as fatigue accumulates.
  8. 8Continue for the prescribed number of laps or distance, then lower the implement safely to its rest position.

Form tips

  • Wear a lifting belt to support the lower back and allow a stronger brace under heavy loads.
  • Chalk your hands or use wrist straps if grip becomes the limiting factor before your legs fatigue.
  • Look ahead rather than down at the ground — a neutral neck position helps keep the whole spine aligned.
  • Start closer to the post to reduce the effective lever arm and learn the movement pattern before adding distance or weight.
  • Control your breathing with steady exhales on each stride rather than holding your breath for an entire lap.

Common mistakes

  • Leaning too far backward — hyperextending the lumbar spine shifts stress onto the lower back instead of the legs and increases injury risk.
  • Taking excessively long strides — overstriding disrupts balance and reduces the time the muscles spend under tension, limiting training effect.
  • Relaxing the core mid-set — allowing the torso to collapse transfers load unevenly through the spine and hips, raising the risk of strain.
  • Letting the arm drop below hip height — lowering the implement changes the leverage dramatically and strains the shoulders and wrists.
  • Rushing the laps — moving too fast sacrifices control, increases the risk of stumbling around the pivot, and reduces the strength stimulus.

Frequently asked questions

What muscles does the Circle of Conan work?

The Circle of Conan primarily targets the thighs (quadriceps and hamstrings) and glutes as the main drivers of each step. The grip, forearms, and core work continuously as stabilizers throughout the event.

How many laps or how far should I walk during a Circle of Conan?

Beginners typically aim for one to two laps to learn the movement before increasing distance. Competitive strongman events usually specify a set number of laps or a timed duration, so train toward the specific standard of your target competition.

Can I train the Circle of Conan without a dedicated implement?

A proper pivot-post apparatus is the standard setup, but some gyms improvise with a loaded yoke arm or a heavy implement walked around a fixed point. Using the correct equipment is strongly recommended for safety and sport-specific transfer.

How does the Circle of Conan differ from a Farmer's Walk?

In a Farmer's Walk you carry implements in both hands and travel in a straight line, while the Circle of Conan uses a single arm attached to a central post and forces you to walk a circular path. The circular motion adds a rotational challenge and places unique stress on the outer leg (the one driving around the turn).

Is the Circle of Conan suitable for beginners?

It can be introduced to beginners at light loads, but it requires solid lower-body strength, grip endurance, and core stability first. Mastering foundational movements like squats, deadlifts, and farmer's carries before attempting Conan's Wheel is strongly recommended.

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