How to perform Barbell Zercher Squat with proper form
Setup
- Bar Position: Place the barbell on a squat rack at elbow height.
- Hand Placement: Stand close to the bar, with feet shoulder-width apart. Grip the bar with both hands, elbows bent, positioning it in the crooks of your arms.
Execution
- Lift the Bar: Step back, keeping the bar securely in your arms, and position your feet shoulder-width apart.
- Stance: Point your toes slightly outward for stability.
- Squat Down:
- Initiate the squat by pushing your hips back while bending your knees.
- Keep your chest up, back straight, and core engaged.
- Go down until your thighs are at least parallel to the ground or lower if mobility allows.
- Return to Start:
- Press through your heels.
- Straighten your legs while maintaining the upright torso.
- Keep your elbows close to your body throughout the movement.
Tips
- Ensure that your knees track over your toes.
- Maintain a neutral spine to avoid back strain.
- Focus on breathing: inhale when lowering, exhale when pushing up.
Common Mistakes
- Allowing the elbows to drift forward, which can place strain on the arms.
- Leaning too far forward or rounding the back during the squat.
- Not using a proper stance, leading to instability.
Conclusion
Performing the Barbell Zercher Squat with proper form maximizes effectiveness while minimizing the risk of injury. Ensure you maintain control throughout the movement for optimal results.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms