Barbell Zercher Carry Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Erector Spinae, Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Zercher Carry
How to: Barbell Zercher Carry
- Stand with your feet shoulder-width apart, holding a barbell in the crook of your elbows.
- Engage your core and keep your chest lifted.
- Take a step forward and begin walking while keeping the barbell secure in your arms.
- Walk for a set distance or time while maintaining proper posture.
Common Mistakes
- Leaning too far forward.
- Not keeping the core engaged.
- Letting the bar drift away from the body.
Modifications
- Use a lighter barbell or a kettlebell for beginners.
- Perform the carry on a supportive surface, such as an exercise mat.
Tips
- Keep the bar close to your body throughout the movement.
- Engage your core to maintain stability.
- Use a proper grip to avoid strain on your arms.
Barbell Zercher Carry Alternatives
Tags
strength
thighs
carry
barbell
intermediate
core