quadsbarbell
barbell pause zercher squat
barbell pause 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 bar 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. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position
Step 6. 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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