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Zercher Squats Barbell

Learn how to properly perform the Zercher Squats Barbell with this complete demonstration video.

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What is the Zercher Squats Barbell?

The barbell Zercher squats are a functional strength exercise primarily targeting the quadriceps, hamstrings, and glutes. This exercise is excellent for building core strength and enhancing stability due to the unique front-loaded position of the barbell. It is recommended for athletes who have already mastered traditional squat movements.

How to properly perform the Zercher Squats Barbell

  1. Position the barbell in the crook of your elbows, holding it with your arms crossed in front of your chest.
  2. Stand with your feet shoulder-width apart and toes slightly turned out.
  3. Lower your body into a squat position by bending at the knees and hips, keeping your chest up and your back straight.
  4. Pause briefly at the bottom of the squat, then push through your heels to return to the starting position.
  5. Keep your core engaged and maintain a neutral spine throughout the movement.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Mechanics type
Required equipment
Discipline
  • CrossFit
  • Strongman
Primary muscle
  • Full body

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Squats Zercher avec barre
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