The barbell full Zercher squat is a compound lower body exercise where the barbell is held in the crooks of the elbows. It targets the glutes and also works the quadriceps, hamstrings, calves, and core. This squat variation requires significant core strength and stability due to the bar position.
Also Works
QuadricepsHamstringsCalvesCore
How to Perform
1
Stand with your feet shoulder-width apart and toes slightly turned out.
2
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
3
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
4
Keep your knees in line with your toes and your weight in your heels.
5
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
6
Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
7
Repeat for the desired number of repetitions.
Pro Tips
•Wrap the bar with a towel or use a squat pad in the elbow crook to reduce discomfort on the forearms.
•Brace your core as if taking a punch before descending; the front-loaded position demands extreme trunk stability.
•Drive your elbows up and forward as you stand to prevent the bar from sliding down your arms.
Common Mistakes
•Letting the elbows drop as you descend, which shifts the bar forward and pulls you off balance.
•Using too much weight before mastering the movement pattern; the Zercher position limits how much you can safely hold.
•Rounding the upper back under load, which puts dangerous stress on the thoracic spine.