Zercher Carry

Cradle the bar in the crooks of your elbows, held tight against your torso rather than resting loose in the bend of your arms. Stand fully upright before you start walking, chest up and core braced hard — the bar sitting right against your midsection makes bracing feel different from a carry where the load hangs at your sides. Walk with short, controlled steps rather than a normal stride, since the bar limits how much your hips can move underneath it. Expect your forearms and biceps to protest before your legs do; the grip here is about withstanding pressure, not squeezing anything.