Zercher Carry
Gym Exercise Card
Equipment
The Zercher Carry is a functional strength exercise involving holding a barbell in the crook of the elbows while walking. It primarily engages the core and stabilizing muscles, enhancing overall strength and balance.
How to do it
- Stand with feet shoulder-width apart and position a barbell in the crease of your elbows.
- Flex your arms to secure the barbell close to your chest.
- Engage your core, keep your chest up, and maintain a neutral spine.
- Begin walking forward slowly while maintaining control and balance.
- Continue for the desired distance, then carefully set the barbell down.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Biceps Brachii Erector Spinae Hamstrings Obliques Rectus Abdominis Trapezius Upper Fibers
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