StrongMan Circle of Conan

Master the StrongMan Circle of Conan: lift and carry a heavy implement in a circular path. Build immense full-body strength, grip, and core stability.

AdvancedThighs Weighted

Movement: Compound
Force: Static
Per set: 1 min
Rest: 3 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Description

A high-intensity, full-body exercise where the user lifts and carries a heavy weight in a circular motion.

Save StrongMan Circle of Conan to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do StrongMan Circle of Conan

01
Setup
Select a heavy implement (e.g., Yoke, Log, Stone) and position yourself directly in front of it with feet shoulder-width apart, preparing for a strong, stable lift.
02
Setup
Grip the implement securely and, keeping your back straight and core braced, lift it to your carrying position, ensuring your shoulders are retracted and chest is up.
03
Begin walking in a controlled circular motion, taking small, deliberate steps while maintaining an upright posture and keeping the implement stable against your body.
04
Continue moving around the designated circle for the prescribed duration or distance, focusing on consistent breathing and engaging your entire core to prevent rotational sway.
05
Once the set is complete, carefully lower the implement back to the ground by reversing the lifting motion, maintaining a straight back and controlling the descent.

Tips

Prioritize core bracing throughout the entire movement; imagine a belt tightening around your waist to stabilize your spine against the heavy load.
Focus on short, controlled breaths to maintain intra-abdominal pressure, exhaling as you take a step and inhaling deeply to prepare for the next.
Take small, deliberate steps to maintain balance and control, especially when navigating turns, rather than trying to power through with large strides.
Maintain a crushing grip on the implement; if grip strength is a limiting factor, consider using chalk or practicing grip-specific exercises.

Common mistakes

Rounding the lower back during the lift or carry compromises spinal integrity; keep your chest up and back straight by engaging your lats and core.
Allowing the implement to sway or losing core tension during the carry can lead to instability; actively brace your core and keep the implement as close to your center of gravity as possible.
Taking hurried or large steps can throw off your balance and control; focus on slow, deliberate, and consistent foot placement to maintain stability.

In the Ellim app, StrongMan Circle of Conan unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train strongman circle of conan?

Get Ellim — Free

Questions

Is StrongMan Circle of Conan good for beginners?

StrongMan Circle of Conan is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for StrongMan Circle of Conan?

You need Weighted to perform StrongMan Circle of Conan. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for StrongMan Circle of Conan?

Prioritize core bracing throughout the entire movement; imagine a belt tightening around your waist to stabilize your spine against the heavy load. Focus on short, controlled breaths to maintain intra-abdominal pressure, exhaling as you take a step and inhaling deeply to prepare for the next. Take small, deliberate steps to maintain balance and control, especially when navigating turns, rather than trying to power through with large strides. Maintain a crushing grip on the implement; if grip strength is a limiting factor, consider using chalk or practicing grip-specific exercises.

What are common mistakes when doing StrongMan Circle of Conan?

Rounding the lower back during the lift or carry compromises spinal integrity; keep your chest up and back straight by engaging your lats and core. Allowing the implement to sway or losing core tension during the carry can lead to instability; actively brace your core and keep the implement as close to your center of gravity as possible. Taking hurried or large steps can throw off your balance and control; focus on slow, deliberate, and consistent foot placement to maintain stability.