Zercher Carry
Also known as: Zercher Walk, Barbell Zercher Carry, Zercher Hold Carry
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a barbell in a rack at about waist height. Wrap the bar or your elbows in padding if needed.
- Squat down, hook the bar in the crooks of your elbows and hold it tight to your torso with your forearms crossed or clasped.
- Stand up with the bar, brace your abs and keep your chest up.
- Walk forward with short steps in a straight line, then return the bar to the rack or lower it with a controlled squat.
Cues
- Pull the bar into your stomach.
- Keep the chest tall and the spine neutral.
- Take small, steady steps.
Common mistakes
- Rounding the upper back under the load.
- Letting the bar slide down toward the hips.
- Using a weight that cannot be racked and lowered safely.
- Walking fast and swinging the bar.