Elbows drop — bar slides down the arms
Upper arm endurance fails; bar position changes dramatically.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗Carry · Full Body
Zercher Carry
Coaching cues
- Bar cradled in the crook of the elbows; walk for distance
- Upright torso — the bar position keeps chest tall naturally
- Core braced; breathe behind the brace
- Challenges the anterior core and upper back simultaneously
Common faults 2
Trunk rounds forward under the load
Upper back flexion under the Zercher position.
Overactive muscles
Pec minorUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗