Zercher Squat

Barbell Zercher Squat Execution

1
Place the barbell with the selected weight in the squat rack hooks at waist height.
2
Bend your legs slightly and bring your bent arms all the way forward until the barbell rests in the crooks of your elbows.
3
Make sure you are positioned precisely in the center of the barbell. Position your body in the center and place your forearms parallel on the barbell by looking at the markings on the barbell.
4
Stand with your feet shoulder-width apart.
5
Push yourself upward to remove the barbell from the hooks and carefully take a few small(!) steps backward to give yourself room for the exercise.
6
Lower yourself slowly as if sitting on a chair that could be pulled away at any moment.
7
Finish at the point where the top of your thighs is parallel to the floor.
8
Push yourself upward by pressing your feet firmly into the floor

Barbell Zercher Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique abdominal muscle)
Obliquus internus abdominis (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

(Lower) back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

The squat is one of the best-known exercises for the legs. It is a compound, or multi-joint, exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above.

There can be many differences in how the squat is performed, such as with or without added weight, the type of weight, and where the weight is placed. In the Zercher squat , the weight does not rest on the back but in the crooks of the elbows. Because the weight is shifted forward, you do not need to lean forward as much during the squat to remain balanced. As a result, the muscles in the lower back are relatively less loaded. In this respect, the Zercher squat can be compared with the front squat.

Barbell Zercher Squat Technique

Safety

Use collars to secure the weight plates
Do not place the hooks supporting the barbell too high. On a final heavy repetition, you should not have to stand completely upright to return it.

Technical execution:

There is much discussion about the correct technical execution of the various forms of squats. Many studies have examined the involvement of the different muscles and the loading of the different joints.

For example, how deep should you squat and how wide should your feet be? The goal of the squat and the dimensions and mobility of the person performing it can result in different executions.

In the case of the Zercher squat, simply holding the barbell can already prove challenging. This requires more involvement from the biceps than, for example, the comparable front squat.

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