Barbell Zercher Squat
Squat, barbell, quadriceps and glutes
The Zercher squat holds the barbell in the bend of the elbows, close to the stomach, while you squat. The front load keeps the torso upright and makes the trunk and upper back work hard, as well as the quadriceps and glutes. It suits lifters who want a different squat and can hold the bar there comfortably.
Setting up
- Set the bar in a rack at about waist height.
- Hook both arms under it so it sits in the crook of the elbows, fists together under the chin.
- Stand up and step back with the feet about shoulder width apart.
- Start with a light bar; a pad on the bar makes the hold easier.
How to do a barbell Zercher squat
- Brace the belly and keep the chest tall.
- Sit down between the hips.
- Squat until the thighs are about parallel.
- Drive up through the whole foot to stand tall.
Breathing. Breathe in and brace before you squat and breathe out as you stand.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Upper back, abdominals and biceps
Common mistakes
- Chest dropping forward. A falling chest tips the bar, so keep the elbows up and the torso tall.
- Letting the bar slide down the forearms. The bar belongs in the crook of the elbows, so keep the fists high.
- Heels lifting. Weight on the toes costs balance, so keep the whole foot flat.
Easier and harder
- Easier
- Dumbbell Goblet Squat
- Harder
- Barbell Front Squat
Guide
