Tip The Toughest Loaded Carry Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Toughest Loaded Carry Build your core strength and boost your squat deadlift and bench performances with this unusual exercise by Christian Thibaudeau June 26, 2018September 14, 2022 Tags Abs, Metcon, Powerlifting & Strength, Tips, Training The Zercher Carry While the farmer's walk is the most popular and widely used loaded carry, Zercher carries are also quite effective. "Zercher" refers to a style of exercise where the load is being held in the crook of your elbows. This transfers the load largely in front of you and increases the demands on the upper back while also greatly increasing core tension. Louie Simmons himself has said that the Zercher carry teaches you to squat properly. It also strengthens the upper back, traps, arms, and core more than other squat variations. And if you give yourself time to get used to the discomfort in your elbows, you'll find that you can load this exercise as much, if not more so, than the front squat. Here are the key points in doing the Zercher carry effectively: Avoid leaning back. Try to keep your torso as upright as possible. What we want is to strengthen the core. If you lean back, you're essentially supporting the load with your spine and the core doesn't get as much stimulation because the load is moved back over the center of the base of support. Hold the bar in the crook of your elbows, keep them high, and walk while tensing your abs as if you were about to get punched in the stomach. Walk at a controlled pace. Going too fast will normally lead to a reduction in tightness or faulty technique. Carry the load for 10 to 50 meters, with 30 meters probably being ideal. If your midsection is "soft" while squatting and deadlifting, the Zercher carry will fix it. It'll also improve the overhead press by not only increasing stability, but by increasing shoulder and upper back strength. Similarly, that added shoulder and upper back strength will have a positive impact on the bench press. Finally, your biceps strength and pulling performance will also go up. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A New Move for Upper Body Strength Build lats, traps, and shoulders with this suspension exercise. Strengthens your core and grip too. Tips, Training Kelvin King, Jr March 2 Training Programs For the Pull-Up Deficient Suck at pull-ups? Then it’s time to fix that. Here’s how. Most Popular Pull-Up Articles, Powerlifting & Strength, Pull-Up, Training Tim Henriques October 26 Training The 4 Riskiest Types of Exercise These training styles are all good, if you know what in the heck you're doing. Most people don't. That includes you. Check out the list. Metabolic Conditioning, Metcon, Mobility, Sprinting, Training Dr John Rusin November 11 Alpha Life Speed Demons WARNING: If you're a white bigot, don't read this article. It might cause your red neck to get even redder. The premise of this article is, quite simply, blacks are better athletes than whites. Opinion, Training Jose Antonio, PhD & Chris Street June 12