The Barbell Zercher Squat is a variation of the traditional squat exercise where the barbell is held in the crooks of the elbows instead of on the shoulders or upper back. This variation places more emphasis on the core, upper back, and arm muscles while still targeting the quadriceps, hamstrings, and glutes.
How to perform
Step by step instructions for the Barbell Zercher Squat:1. Position the barbell on a squat rack at about hip height.
2. Stand in front of the barbell with your feet shoulder-width apart.
3. Squat down and grab the barbell with both hands, palms facing up.
4. Lift the barbell off the rack and bring it to rest in the crooks of your elbows. Make sure your elbows are pointing forward.
5. Stand up straight with your chest lifted and core engaged.
6. Take a small step back from the rack, ensuring your feet are still shoulder-width apart.
7. Lower yourself into a squat position by bending at the hips and knees, keeping your chest up and back straight.
8. Squat down until your thighs are parallel to the ground or lower, making sure your knees do not extend past your toes.
9. Push through your heels to return to the starting position, keeping your core engaged throughout the movement.
10. Repeat for the desired number of repetitions.
Tips:
- Make sure to keep your core engaged throughout the movement to support your lower back.
- Focus on maintaining good posture with your chest up and back straight.
- Start with a lighter weight until you are comfortable with the movement, and then gradually increase the weight as needed.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.