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All exercises

Barbell zercher carry

Intermediate

Barbell zercher carry is a compound barbell exercise for the abs, also working the upper back, biceps, and glutes.

What it works

Primary muscle

Abs

Also works

Upper backBicepsGlutes

Equipment
Barbell
Movement
Carry
Type
Compound · Static
Logged as
Weight × time
Suggested rest
90 seconds

How to do it

  1. 1Set a loaded barbell in a rack at about waist height, wrapped in a pad or towel if you like.
  2. 2Scoop the bar into the crooks of your elbows, clasp your hands in front of you and keep your elbows tucked to your sides.
  3. 3Take a big breath, brace and stand up to lift the bar out of the rack, then step back clear of it.
  4. 4Walk with short, steady steps, chest up, without letting the bar pull you into a forward lean.
  5. 5Cover the set distance or time, then carefully return the bar to the rack or safety pins.

What to do instead

  • Sandbag front carryOther
  • Farmers walkDumbbell
  • Kettlebell farmers carryKettlebell
Logged today · 90 seconds restBarbell zercher carry

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