Barbell Zercher Squat
Master the Zercher Squat, a challenging barbell variation holding the weight in your elbow crooks. Build incredible core strength, quads, and glutes.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Zercher Squat
Description
A squat variation where the barbell is held in the crook of your elbows. This exercise primarily targets the quadriceps, but also engages the glutes and hamstrings.
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How to do Barbell Zercher Squat
- 01Setup
Set a barbell in a squat rack at mid-thigh height; stand facing it and secure the bar in the crook of your elbows, hands clasped together.
- 02Setup
Step back from the rack with feet shoulder-width apart, toes slightly out, maintaining a tall chest and tight core.
- 03
Initiate the squat by pushing your hips back and bending your knees, as if sitting into a chair, keeping your elbows tucked in.
- 04
Descend until your thighs are at least parallel to the floor, or deeper if comfortable, ensuring your back remains straight and chest upright.
- 05
Drive through your heels and push your hips forward to powerfully return to the starting standing position, exhaling as you ascend.
Tips
- Keep your elbows tucked tightly into your torso throughout the movement to prevent the bar from slipping and to maintain a stable shelf.
- Actively brace your core as if preparing for a punch; this significantly enhances spinal stability and helps maintain an upright torso.
- Experiment with different foot stances, from shoulder-width to slightly wider, to find the position that allows for the deepest and most comfortable squat.
- Focus on driving your knees out slightly during the descent to engage your glutes and improve hip mobility, preventing knee collapse.
Common mistakes
- Rounding the upper back: Prevent upper back rounding by actively pulling your shoulder blades down and back, keeping your chest proud and core engaged throughout the lift.
- Allowing the bar to slip: Ensure the barbell is deeply seated in the crook of your elbows and your hands are firmly clasped to prevent the bar from sliding down your arms.
- Knees caving inward: Actively push your knees out over your toes during the descent to keep them aligned and engage the glutes, preventing valgus collapse.
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Get Ellim — FreeQuestions
What muscles does Barbell Zercher Squat work?
Barbell Zercher Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Barbell Zercher Squat good for beginners?
Barbell Zercher Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Zercher Squat?
You need Barbell to perform Barbell Zercher Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Zercher Squat?
Keep your elbows tucked tightly into your torso throughout the movement to prevent the bar from slipping and to maintain a stable shelf. Actively brace your core as if preparing for a punch; this significantly enhances spinal stability and helps maintain an upright torso. Experiment with different foot stances, from shoulder-width to slightly wider, to find the position that allows for the deepest and most comfortable squat. Focus on driving your knees out slightly during the descent to engage your glutes and improve hip mobility, preventing knee collapse.
What are common mistakes when doing Barbell Zercher Squat?
Rounding the upper back: Prevent upper back rounding by actively pulling your shoulder blades down and back, keeping your chest proud and core engaged throughout the lift. Allowing the bar to slip: Ensure the barbell is deeply seated in the crook of your elbows and your hands are firmly clasped to prevent the bar from sliding down your arms. Knees caving inward: Actively push your knees out over your toes during the descent to keep them aligned and engage the glutes, preventing valgus collapse.
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Free · iPhone only · Available on the App Store