Zercher carry
timed hold — reps are seconds
- Movement pattern:
- Carry
- Equipment:
- Barbell
- Level:
- Intermediate
- Primary muscle:
- Core
- Also works:
- Traps, Biceps, Glutes, Forearms
Technique
Bar held in the crooks of the elbows, hands wrapped around it, chest up. Walk 15–25 meters without letting the bar pull the torso into a forward bend.
Common mistakes
Torso folding forward under the bar's pull.
Easier option: Farmer carry
Related exercises
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