Barbell Zercher Carry

Muscles worked

Setup

1. Set the barbell in a rack at roughly mid-chest height.
2. Position the bar in the crooks of your elbows, clasping your hands together or pointing your fists toward the ceiling.
3. Pull the bar tight against your upper abs and step back from the rack with a shoulder-width stance.

How to do it

1. Inhale deeply to create intra-abdominal pressure and brace your core.
2. Walk forward using short, controlled steps while maintaining a tall, upright posture.
3. Breathe rhythmically with short exhales while keeping the core braced throughout the movement.
4. To finish, carefully return the bar to the rack or lower it to the floor by hinging at the hips with a flat back.

Form checklist

• Keep the chest high and shoulders pulled back to prevent the weight from rounding your spine.
• Ensure the elbows stay tucked in and do not flare out or drop during the walk.
• Maintain a neutral spine; avoid leaning backward to counterbalance the weight.
• Keep your gaze forward rather than looking down at your feet to maintain balance.

Pro tips

• Actively 'pull' the bar into your body to engage your lats and create a more stable shelf for the weight.
• Focus on mid-foot strikes to engage the calves and glutes effectively while maintaining a steady tempo.
• If the bar pressure is too intense on the skin, use a barbell pad or wrap a towel around the center of the bar.

Make it harder

• Perform the carry on a slight incline to increase the demand on the quadriceps and cardiovascular system.
• Use a 'fat bar' or axle bar to increase the diameter of the load, significantly increasing the challenge on the biceps and forearms.

Frequently asked

What muscles does the barbell zercher carry work?

The barbell zercher carry primarily targets the adductors, erector spinae, glutes, and quadriceps, and also works the abs, deltoids, and hip flexors as secondary muscles.

What equipment do you need for the barbell zercher carry?

The barbell zercher carry uses barbell.

Is the barbell zercher carry good for beginners?

The barbell zercher carry is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
• Dumbbell Hang Power CleanAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Wide Mountain HopIntermediate · abs, adductors, erector spinae, glutes, and quadriceps