quadsbarbell
barbell full zercher squat
barbell full zercher squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and toes slightly turned out
Step 2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability
Step 3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position
Step 4. Keep your knees in line with your toes and your weight in your heels
Step 5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go
Step 6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement
Step 7. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscore
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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