The Barbell Full Zercher Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves holding a barbell in the crooks of your elbows (rather than on your shoulders like a traditional squat) while performing a squatting motion.
How to perform
Step-by-step instructions:1. Position a barbell on a squat rack at about waist height.
2. Stand facing the barbell and squat down to grasp the barbell with an overhand grip, hands close together.
3. Lift the barbell off the rack and step back into a wide stance with your feet slightly turned out.
4. Bend your elbows and bring the barbell up to rest in the crooks of your elbows, keeping your chest up and core engaged.
5. Keeping your chest up and back straight, lower your body down into a squat position, pushing your hips back and bending your knees.
6. Lower yourself down until your thighs are at least parallel to the floor, or as low as you can comfortably go.
7. Pause at the bottom of the squat, then push through your heels to return to the starting position, keeping the barbell in the crooks of your elbows.
8. Repeat for the desired number of repetitions.
Tips:
- Keep your chest up and back straight throughout the movement to maintain proper form.
- Engage your core muscles to support your spine and stabilize your torso.
- Start with lighter weights to get used to holding the barbell in the crooks of your elbows before progressing to heavier weights.
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.