Zercher Hold & Carry

The Zercher Hold & Carry is a loaded carry where you wedge a barbell or sandbag into the crooks of your elbows and walk with it. It challenges your core, upper back, and biceps to keep the weight stable in front of your body, while your erectors, grip, and legs work to keep you upright and moving.

Set up with the bar or sandbag racked at about waist height. Step in close, slide your elbows under the load so it sits deep in the elbow crooks, then clasp your hands together in front of your chest. Stand tall with your feet about hip-width apart, ribs down, and chest up before you start moving.

Brace your midsection like you are about to be bumped. Take slow, short steps, keeping the weight tight against your body and your elbows lifted. Resist the urge to round forward or lean back. Keep going for the set time or distance - this is a carry, so measure it by time or distance, not reps.

Breathe by taking one solid breath in and bracing before you walk, then taking small, controlled breaths without relaxing your core. To make it easier, use a lighter load or shorten the distance. To make it harder, add a little weight or extend the distance, but build hold time gradually because the load sits in front of your spine.

Fault: The bar slides down toward the hands and the elbows drop. Fix: Reset so the bar sits deep in the elbow crooks, drive the elbows up and forward, and squeeze your clasped hands together.

Fault: The upper back rounds forward as you walk. Fix: Pull the shoulder blades back slightly, lift the chest, and actively fight for posture on every step.

Fault: The lower back over-arches or ribs flare upward. Fix: Tuck the ribs down, squeeze the glutes, and keep the brace around your entire midsection rather than just the front.

Fault: You hold your breath for the whole carry and feel dizzy. Fix: Brace with a big breath before you start, then take short, controlled breaths while keeping your abs engaged.