Conan's Wheel
Strength
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Conan's Wheel is a brutal strongman strength exercise where you roll a massive, weighted wheel across the floor or arena, demanding unrelenting core bracing to maintain control under extreme loads. Its primary purpose is to build unbreakable abdominal strength and endurance while forging a rock-solid back for heavy lifting stability. Ideal for advanced strongman athletes or powerlifters seeking functional core power, it requires specialized strongman wheel equipment and targets abs primarily with secondary back engagement.
How to Perform Conan's Wheel
- 1Kneel on a padded surface with the Strongman wheel (ab wheel) directly in front of your knees, gripping the handles firmly with both hands shoulder-width apart.
- 2Position your body in a straight plank line from knees to shoulders, core braced, glutes squeezed, and shoulders directly over hands.
- 3Inhale deeply, then exhale as you slowly roll the wheel forward by extending your hips and shoulders, keeping your back flat and arms straight.
- 4Continue rolling until your body forms a straight line from knees to hips to shoulders (or as far as control allows without sagging).
- 5Pause briefly at full extension, maintaining tension in your abs and back.
- 6Inhale to prepare, then exhale as you reverse the movement by pulling with your core and rolling the wheel back toward your knees.
- 7Return to the starting plank position with control, avoiding any hip rise or lower back arch.
- 8**Key form tips:** Keep your hips level—don't let them pike up or sag down; move slowly to prioritize control over distance; if form breaks, shorten the roll range; common mistakes include rounding the lower back (tuck pelvis) or rushing the roll (slow it down for strength gains).
