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Barbell Zercher Squat demonstration
Equipmentbarbell
Difficultyadvanced
glutesupper legs

Barbell Zercher Squat

The barbell Zercher squat is a lower body exercise where the barbell is held in the crooks of the elbows, emphasizing the glutes, quadriceps, hamstrings, calves, and core. It requires significant core stability, upper body strength, and proper squat mechanics.

Step-by-Step Form & Technique

  1. 1.Stand with your feet shoulder-width apart and toes slightly turned out.
  2. 2.Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability.
  3. 3.Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
  4. 4.Keep your knees in line with your toes and your weight in your heels.
  5. 5.Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  6. 6.Repeat for the desired number of repetitions.

Secondary Muscles

quadricepshamstringscalvescore

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