The barbell Zercher squat is a lower body exercise where the barbell is held in the crooks of the elbows, emphasizing the glutes, quadriceps, hamstrings, calves, and core. It requires significant core stability, upper body strength, and proper squat mechanics.
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 bar 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
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Hold the bar in the crooks of your elbows, using a towel or pad for comfort, and keep your elbows close to your body.
•The front-loaded position forces an extremely upright torso; use this to build incredible core and upper back strength.
•Start light to build tolerance in the elbow crease area before adding significant weight.
Common Mistakes
•Not using padding on the bar, which makes the exercise painfully uncomfortable in the elbow crease and limits how much you can lift.
•Letting the elbows drop and the bar slide down, collapsing the posture.
•Rounding the upper back because the front loading is demanding on the thoracic extensors.