Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypeIsometric
- Experience LevelIntermediate
- Secondary Muscles
Abs, Hamstrings, Lower Back, Quads, Shoulders, Traps, Upper Back
Target Muscle Group
Forearms
Zercher Carry Overview
The Zercher carry is a variation of the farmers carry and is a full body exercise. In particular, the Zercher carry can be used to strengthen and build the muscles of the core, forearms, and traps.
The Zercher carry stems from the loaded carry exercise family tree, which are foundational movement patterns that should be included in your workout programs in one form or another.
Zercher Carry Instructions
- Set a bar at navel height or slightly below.
- Set up facing away from the rack with the bar resting in the notch of your elbow just below the insertion of bicep.
- Stand up tall and unrack the bar.
- While maintaining an active shoulder position, keep the bar stabilized and walk for a designated distance or amount of time.
Zercher Carry Tips
- When setting up for the lift, ensure you take a good deep breath to set your shoulder position. The weight will drive your shoulders into scapular depression so you want to ensure that your shoulders are set in a good position prior to lifting the weight.
- Shrug the shoulders just slightly. Not enough so that it takes above a position of neutral but just enough to offset the weight pulling your shoulders down.
- Walk slowly and ensure a heel-toe pattern.
- Stabilize the weight and don’t allow it to drive you into overextension.
- Continue to breath throughout the exercise and don’t rely upon respiration for spinal stabilization.
- With any barbell or trap bar variation, be very aware of your surroundings given this variation will require more room and is a bit more dangerous to those around you.
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