What muscles does the Zercher Carry work?

The Zercher Carry mainly works the abs, biceps and full body.

How many sets and reps of the Zercher Carry?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Bear Hug Carry and Bicycle Crunch work the same main muscle.

Cradle the bar in the elbows and walk with an upright torso, bracing hard against the front-loaded position.

See your setup in four steps

Demo video from YouTube, played in its own player.

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

Other exercises for the abs, for when the barbell is taken or you want a change.

What muscles does the Zercher Carry work?: The Zercher Carry mainly works the abs, biceps and full body.
What equipment do you need for the Zercher Carry?: A barbell.
How many sets and reps of the Zercher Carry?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Zercher Carry?: Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Bear Hug Carry and Bicycle Crunch work the same main muscle.

Coaches add the Zercher Carry to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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