Zercher Farmer Carry (Farmer Walks)

If the weight is light you can Zercher deadlift the weight off of the floor, but we prefer to use blocks or a squat rack so we don’t waste our energy on the lift – as seen in the video. Lift the weight in the zercher position (bar in the crook of the elbows) and walk! Slow controlled steps are ideal. Keep your core braced as much as you can (dynamic bracing – because you are breathing too) and walk for the alotted distance or time given by your program.

Pro Tip: Keep your arms parallel and separated when using light to medium weight. When the weight gets REALLY heavy, you may want to interlock the fingertips as seen later in the video.