Male

Barbell Zercher Squat

Muscles involved

If you are wondering exactly where the Barbell Zercher Squat fits best in your routine, the main strength block of your workout is its natural home. Holding the barbell in the crook of your arms while deeply challenging your quadriceps and glutes requires maximum focus and fresh energy. This is not meant to be a light warmup exercise, nor a finisher when exhaustion might compromise your posture. Place it right after your dynamic prep work, when your mind is sharp and your muscles are ready to drive maximum force into the floor to build powerful, resilient lower-body strength.

How to do it

1. Place a bar on a rack at an appropriate height and position your arms over the pad of a preacher bench. 2. Grip the bar with palms facing forward and place it at shoulder height. 3. Slowly lower the bar by extending your arms while controlling your breathing. 4. Curl your biceps, raising the bar towards your shoulders as you exhale.

Equipment required

Barra

Muscles worked

Tips

- Place the bar comfortably in the crease of your elbows, using a pad if necessary. - Keep your torso upright and core firm throughout the squat. - Lower controllably, guiding the movement with your hips.