What equipment do you need for the zercher carry?

You need barbell to do the zercher carry.

What is a good zercher carry?

For men, a good zercher carry is about a 270 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 132.5 lb and elite lifters pass 430 lb. For women, the standards run from about 62.5 lb to 250 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Barbell

Zercher Carry

How to do the zercher carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Barbell exercises

How to do it

Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.

1Feel your biceps, core, and legs supporting the load carried in the crook of your elbows
2Keep your chest up and back neutral
3Walk with steady, deliberate steps

Common mistakes

Avoid letting the bar roll or slide down your arms
Don't lean back or forward; stay upright
Avoid shrugging your shoulders; keep them low

Muscles worked

The zercher carry mainly works the forearms and upper traps, with the upper abs, obliques, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.