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Barbell Zercher Squat
Muscles involved
The barbell Zercher squat holds the bar in your elbows. It builds legs, glutes and a strong core.
How to do it
- Place a bar on a rack at an appropriate height and position your arms over the pad of a preacher bench.
- Grip the bar with palms facing forward and place it at shoulder height.
- Slowly lower the bar by extending your arms while controlling your breathing.
- Curl your biceps, raising the bar towards your shoulders as you exhale.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Barbell Zercher Squat: which muscles does it work?
Barbell Zercher Squat mainly works: Glutes, Quadriceps. It also involves: Gluteus maximus, Adductor magnus, Soleus.
What is Barbell Zercher Squat good for?
The barbell Zercher squat holds the bar in your elbows. It builds legs, glutes and a strong core.
How do you do Barbell Zercher Squat with proper form?
- 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.
Similar exercises
Variations and complementary movements
