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Barbell Zercher Carry
Barbell Zercher Carry is a loaded carry where you walk holding the barbell in your elbow crooks, targeting core, upper back, and legs to build full-body strength and stability for functional training and conditioning.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Lower Back
Secondary Muscles
Hamstrings, Calves, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
8/10Erector Spinae
Traps
7/10Upper Traps, Mid Traps
Quads
6/10Rectus Femoris
Glutes
6/10Glute Max
Hamstrings
5/10Biceps Femoris
Calves
4/10Gastrocnemius
Forearms
4/10Flexors
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-120 seconds • Recover fully between carries
How to Perform
Set the barbell in a squat rack at waist to chest height. Stand facing it, slide arms under the bar so it rests in your elbow crooks, clasp hands together.
- Brace your core and unrack the bar by driving through your legs.
- Walk forward with short, controlled steps, keeping chest up and back straight.
- Maintain tight core to resist forward lean.
- Turn slowly by pivoting feet if changing direction.
- Continue for desired distance, eyes forward.
- Lower the bar controlled to the rack by bending knees.
Coaching Tips
Form Cues
- Core tight
- Chest up
- Short steps
- Eyes forward
- Elbows in
Breathing
Inhale deeply before starting; exhale steadily while walking, maintaining core brace without holding breath.
Tempo
2-0-2
Range of Motion
Walk with upright torso, elbows at 90 degrees, knees soft but not locked; cover 10-20 meters per set without spinal rounding.
Safety
Safety Notes
- Use padding on bar for elbow comfort
- Start with light weight
- Avoid sharp turns with heavy loads
- Do not walk backwards
- Consult doctor for back or elbow issues
Spotting
Spotting not typically needed; use rack safeties for unracking if solo. Assist by guiding bar if form breaks.
Common Mistakes
- Leaning back excessively
- Rounding lower back
- Rushing steps
- Dropping elbows
- Twisting torso on turns
When to Avoid
- Acute lower back pain
- Elbow injuries
- Shoulder impingement
Flexibility Needed
- Adequate hip mobility for upright posture
- Good ankle dorsiflexion for walking
Build Up First
- Master basic deadlift and farmer's carry form
- Core bracing competency
Also known as
Zercher Carry, Zercher Walk, Barbell Zercher Walk
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