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
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
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves