Exercise Guide

Zercher Squat

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Quadriceps, Hamstrings, Glutes
Biceps, Hand Flexors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis, Adductors
rating: Ø 4.57 through 7 votes
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required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • the advantage is, that the spine is not strained as much as in the Squat With Barbell
  • disadvantage: you cannot use much weight and the feeling in the armpit can become uncomfortable
  • additionally, you need distinctive abs to be able to hold the weight stable
  • beginners necessarily have to get used to the course of motions and work out with less weight in the beginning

Starting Position

  • place a barbell in hip-height on the squat stand
  • stand in front of it and grasp the barbell with your armpits in shoulder width
  • guide your hands together in front of the sternum, put one fist in the other hand to fixate the barbell
  • the elbows point back past the sides of the torso
  • step back a bit and stand up straight, feet a bit wider than shoulder width apart
  • turn the feet out a little

Correct Execution

  • push the bottom back, bend the legs until your thighs are parallel to the ground
  • go into a slight hollow-back and do not let the knees protrude the toes
  • the weight stays fixated and inactive in the armpits
  • the elbows touch the inner sides of the thighs in the final position
  • the body weight always is on the heels
  • hold the upper body upright, so that the chest points forward
  • push yourself back up again without fully stretching out the legs
  • repeat

Hint

  • do not wrap a towel around the barbell, it could slip away and is uncomfortable anyway
Suggestions for this exercise?!

Related exercise lists:

Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Free Weights, Thighs, Glutes, Legs