Barbell Zercher Carry
The Barbell Zercher Carry is a functional strength exercise that targets your core, legs, and grip strength. You hold the barbell in the crooks of your elbows while walking, engaging your entire body.
- Stand with your feet shoulder-width apart and the barbell resting in the crooks of your elbows.
- Engage your core and maintain an upright posture.
- Take a step forward, keeping the barbell close to your body.
- Continue walking for a set distance or time, maintaining control of the barbell.
How to perform the Barbell Zercher Carry
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Zercher Carry using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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