Zercher Squat
Also known as: Barbell Zercher Squat, Zercher Barbell Squat, Full Barbell Zercher Squat, Zercher Squats
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a barbell in a rack at about waist height.
- Hold it in the crook of your elbows, hands together or clasped, bar close to the body.
- Step back, set the feet shoulder-width apart and brace.
- Squat down between the knees with the chest up, then stand back up.
Cues
- Wrap the bar with a pad or towel if the elbows hurt.
- Keep the elbows up and the bar tight to the body.
Common mistakes
- Letting the upper back round under the bar.
- Letting the bar drift away from the body.
- Going heavy before the arms can hold the bar comfortably.