Zercher Carry (Barbell)

A loaded carry where the barbell is held in the crook of the elbows against the chest, building functional strength and core stability.

Instructions

1. Position a barbell in front of you at hip height.
2. Bend your knees and position your elbows under the barbell, resting it in the crook of your elbows against your chest.
3. Stand upright, keeping your core tight and your posture upright.
4. Walk forward at a controlled pace, maintaining a stable grip on the barbell.
5. Complete the carry for the prescribed distance or duration, then carefully lower the barbell back down.

Tips

• Keep the barbell close to your chest throughout the movement for stability.
• Maintain an upright posture and avoid leaning backward.
• Breathing is important; take steady breaths rather than holding your breath.
• This is an excellent exercise for core stability and functional strength.
• Track by distance rather than reps, as the challenge is maintaining the carry.