Zercher Carry

1. Start by setting up a barbell at a height that you can easily pick up off a rack or blocks. Load the barbell with an appropriate weight.

2. Stand in front of the barbell and squat down to position your arms beneath the barbell, making sure your elbows are bent at around 90 degrees and tucked close to your body.

3. Wrap your arms around the bar and interlock your fingers or clasp your hands together in front of you to secure the barbell in the crook of your elbows.

4. Engage your core, back, and glutes, then lift the barbell from the rack or blocks, keeping it nestled in the crook of your elbows.

5. Stand up straight with the barbell secured in your arms and ensure your posture is upright with your shoulders back, chest out, and core tight to support the weight.

6. Begin to walk forward at a steady pace, keeping your strides even and controlled. Keep your eyes forward and your body alignment straight.

7. Walk for a predetermined distance or time while maintaining good form. The key is to keep your core engaged and your body stable throughout the walk.

8. After completing the distance or time, safely return the barbell to the starting position, either by placing it back onto the rack or gently lowering it to the ground if you're not using a rack.

9. Always ensure you perform the carry in a safe area with ample space, and if necessary, have a spotter to guide you or assist in case of fatigue.

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