The Barbell Zercher Squat targets legs, hips, arms, & shoulders, enhancing strength, stability, flexibility, body control, & balance. The exercise involves squatting while holding a barbell in the elbow crook.
Stand in front of a squat rack with the barbell set at chest height.
2
Place your elbows under the barbell and bring your hands together, forming a 'basket' for the bar to rest in.
3
Lift the bar off the rack by straightening your legs, then take a couple steps back to clear the rack.
4
Engage your core and bend at the knees and hips to lower your body as if you were sitting back into a chair, making sure the bar stays in the crook of your elbows.
5
Press through your heels to stand back up, ensuring your back stays straight and keeping the bar in alignment with your elbows. Repeat for the programmed number of reps.
Stand in front of a squat rack with the barbell set at chest height.
Place your elbows under the barbell and bring your hands together, forming a 'basket' for the bar to rest in.
Lift the bar off the rack by straightening your legs, then take a couple steps back to clear the rack.
Engage your core and bend at the knees and hips to lower your body as if you were sitting back into a chair, making sure the bar stays in the crook of your elbows.
Press through your heels to stand back up, ensuring your back stays straight and keeping the bar in alignment with your elbows. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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