Zercher Carry
A strongman-style walk with a barbell held in the crooks of the elbows against the torso. It heavily challenges the upper back, trunk and arms.
Primary muscles
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Biceps
- Traps (Trapezius)
Secondary muscles
- Transverse Abdominis
- Rhomboids
- Brachialis
- Quadriceps
- Obliques
- Sets
- 3–4
- Duration
- 15–30 m
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set a barbell in a rack at about waist height. Squat slightly, place the bar in the crooks of the elbows, clasp the hands and stand up.
Step back from the rack with the bar tight against the body.
Keep the chest up and upper back tight.
Walk forward with short, controlled steps.
Complete the distance and return the bar carefully to the rack.
Breathing: Brace hard and take short breaths during the walk.
Coaching tips
Squeeze the bar into the body
Chest up
Short steps
Common mistakes
Letting the upper back round
Bar sliding down the forearms
Leaning back excessively
Starting too heavy
Safety notes
The bar can be uncomfortable on the arms; use a pad or sleeves if needed.
Carry near a rack with safeties and start light to learn the position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.