Zercher Carry

Setup & Positioning

• Start with a barbell in a rack set just below elbow height.
• Bend your arms to cradle the bar in the crook of your elbows, keeping your hands together or lightly cupped.
• Stand tall with feet shoulder-width apart, core engaged, and chest up.
• Pull your shoulder blades back and down to avoid rounding.

Key point: “The weight stays close to your torso—don’t let it pull you forward.”

Execution

1. Unrack the bar by standing up tall.
2. Begin walking forward with short, controlled steps.
3. Keep your torso upright, resisting the forward pull of the bar.
4. Maintain even breathing and tension in your core the entire time.
5. Walk for the set distance or time, then return the bar to the rack safely.

Where You Should Feel It

• Core and obliques bracing to maintain posture
• Upper back and traps holding position
• Biceps and forearms supporting the bar

Where You Shouldn’t Feel It

• Lower back strain from leaning forward
• Sharp elbow discomfort (light padding or sleeves can help)
• Shoulder pain from shrugging excessively

Breathing

"Breathe steadily and keep your core tight—avoid holding your breath for long distances."

Common Mistakes to Avoid

1. Letting the weight drift away from your body – Keep it tight to your torso.
2. Rounding the upper back – Stay tall with chest up.
3. Overstriding – Short, controlled steps help stability.
4. Poor unracking/reracking technique – Always set up safely.