# Zercher Carry

URL: https://heatsy.app/ex/zercher-carry

Also known as: Zercher Walk, Barbell Zercher Carry, Zercher Hold Carry

Body region: Core, Back, Glutes, Legs

## Muscles

- Main: Erector Spinae, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus
- Helps: Deltoid, Trapezius, External Oblique, Biceps
- Holds: Rectus Femoris, Vastus Lateralis

## Equipment

- Barbell

## Technique

1. Set a barbell in a rack at about waist height. Wrap the bar or your elbows in padding if needed.
2. Squat down, hook the bar in the crooks of your elbows and hold it tight to your torso with your forearms crossed or clasped.
3. Stand up with the bar, brace your abs and keep your chest up.
4. 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.

## Alternatives

- [Goblet Carry](https://heatsy.app/ex/goblet-carry)
- [Farmer's Walk](https://heatsy.app/ex/farmers-walk)