Zercher Carry
- Pro
- Advanced
- Hybrid race
- Gym
The Zercher carry has you cradle a barbell in the crooks of your elbows against your chest, then walk it forward for distance. Carrying the load this way trains the abs, biceps and upper back to resist the pull forward. Advanced lifters use it in the gym or hybrid race training, for distance as a main lift or a finisher.
- Muscles
- Abs, Biceps, Upper back
- Equipment
- Barbell
- Logged as
- Distance
How to
- Cradle the bar in the crooks of your elbows.
- Stand tall with a braced core and tight grip.
- Walk with short, controlled steps.
- Keep your chest up for the full distance.
Form cues
- Keep the bar pulled in tight against your ribs.
- Look straight ahead instead of down at your feet.
- Breathe steadily instead of holding your breath.
Common mistakes
- Bar rolls forward, out of the elbow crease. Curl your forearms up to trap the bar.
- Upper back rounds forward under the load. Pull your shoulder blades back and down.
- Torso leans back to counter the weight. Stack your ribs over your hips as you walk.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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