Zercher Carry

How to do it

1. Set a barbell in a rack at about waist height.
2. Bend the knees slightly and hook the bar into the crooks of both elbows, hands clasped in front.
3. Stand up to unrack the bar, holding it against the lower chest.
4. Walk forward with short, steady steps for 15 to 30 meters, breathing behind a tight brace.
5. Walk back or turn carefully and return the bar to the rack.

Tips

• Keep the elbows high and the bar close to the body.
• Use a bar pad or long sleeves if the bar presses into the arms.

Common mistakes

• Letting the upper back round forward over the bar.
• Letting the bar sink toward the hips as the arms tire.

Muscles worked by the Zercher Carry

• Spinal erectors (lower back) Primary17%
• Upper abs Primary13%
• Obliques Secondary9%
• Upper traps Secondary8%
• Biceps (short head) Secondary7%
• Gluteus medius Secondary7%
• Brachialis Secondary6%
• Calves (gastrocnemius) Minor5%
• Forearm flexors Minor5%
• Gluteus maximus Minor5%
• Quads (vastus lateralis) Minor5%
• Mid traps Stabilizer5%
• Forearm extensors Stabilizer4%
• Rotator cuff Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding the load in front loads the upper back, abs and elbow flexors instead of the grip. The bar sits in the elbow crooks: the trunk and elbow flexors hold it, not the grip and upper traps. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.

Zercher Carry alternatives

Different equipment

• Sandbag CarryOther equipment
• Yoke CarryOther equipment

Make it easier

• Sandbag CarryOther equipment
• Farmer's Walk Single ArmDumbbell
• Suitcase CarryDumbbell
• Farmer's WalkDumbbell

Frequently asked questions

What muscles does the Zercher Carry work?

Mainly the spinal erectors (lower back) and upper abs. The obliques, upper traps, biceps (short head), gluteus medius and brachialis assist.

Is the Zercher Carry good for beginners?

The Zercher Carry is rated advanced. If you are new, learn the Sandbag Carry first and build up from there.

What is a good alternative to the Zercher Carry?

For example the Sandbag Carry and Yoke Carry. They train mostly the same muscles, some with different equipment.

Sources

• McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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