Barbell Full Zercher Squat

Muscles worked

Setup

1. Set the barbell in a rack at roughly waist or belly button height.
2. Position the bar in the crooks of your elbows, keeping your forearms vertical and fists pointed toward the ceiling.
3. Clasp your hands together or keep them tight to your chest to secure the bar against your torso.
4. Step back into a shoulder-width stance with toes slightly flared.

How to do it

1. Inhale deeply and brace your core, then initiate the movement by hinging at the hips and bending the knees simultaneously.
2. Squat down until your elbows pass inside your knees, maintaining an upright torso and keeping the bar tucked tight to your body.
3. Drive through your mid-foot to return to a standing position, exhaling as you pass the sticking point.
4. Maintain a controlled 2-3 second descent with an explosive but stable ascent.

Form checklist

• Keep the bar pulled tight against your upper abs or lower chest throughout the lift.
• Maintain a neutral spine and avoid rounding the upper back under the load.
• Ensure knees track in line with your toes and do not cave inward.
• Keep your weight distributed evenly across your feet, ensuring heels remain grounded.

Pro tips

• Engage your lats by 'pulling' the bar into your body; this creates a more stable shelf and protects the spine.
• If elbow discomfort is a limiting factor, wrap a towel or use a bar pad to cushion the contact point.

Make it harder

• Implement a 2-second pause at the bottom of the squat to eliminate momentum and increase core demand.
• Perform the movement with a slow 4-second eccentric phase to maximize time under tension.

Frequently asked

What muscles does the barbell full zercher squat work?

The barbell full zercher squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell full zercher squat?

The barbell full zercher squat uses barbell.

Is the barbell full zercher squat good for beginners?

The barbell full zercher squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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