Barbell Zercher Carry

Barbell Zercher Carry


This exercise involves carrying a barbell in the crook of your elbows (Zercher position) while walking or moving. It primarily targets the core, upper back, and leg muscles, and can improve overall strength and stability.

Muscle Group

Equipment Required

Barbell Zercher Carry Instructions

  1. Start by standing in front of a barbell with your feet shoulder-width apart.
  2. Squat down and grasp the barbell with both hands, keeping your palms facing up and your elbows bent.
  3. Lift the barbell up to your chest, keeping your elbows close to your body.
  4. Stand up straight and hold the barbell in front of your body, with your elbows bent and your palms facing up.
  5. Take a few steps forward, keeping your core tight and your back straight.
  6. Pause and then take a few steps backward, maintaining your form and balance.
  7. Repeat for the desired number of reps or distance.
  8. When finished, carefully lower the barbell back to the ground.

Barbell Zercher Carry Form & Visual

Barbell Zercher Carry

Barbell Zercher Carry Benefits

  • Strengthens the core muscles
  • Improves grip strength
  • Targets the quadriceps, glutes, and upper back muscles
  • Improves overall stability and balance
  • Can be used as a conditioning exercise for athletes
  • Can be modified to increase or decrease the difficulty level

Barbell Zercher Carry Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core muscles
  • Forearms

Barbell Zercher Carry Variations & Alternatives