Zercher squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 75

Average per rep (lbs)*: 165

Description: Place a barbell on a waist-high rack and load it with the desired weight. Stand close to the barbell, keeping your elbows tucked into your sides. Scoop the barbell up with the crooks of your elbows, pulling it into your body, and cross your wrists over the bar to hold it in place. Carefully step backward from the rack and stand with a wide stance, ensuring your knees and feet point out diagonally in the same direction. Keeping your back straight and body upright, inhale as you squat down until the barbell touches your thighs. Exhale as you stand back up into the starting position, driving through your heels. Repeat the motion for the desired number of repetitions.

Exercise ID: 00434

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start Light: Begin with a lighter weight to perfect your form and gradually increase the load as you get comfortable with the movement.
Proper Positioning: Ensure the barbell is held securely in the crooks of your elbows; this helps to maintain balance and prevents strain on your arms.
Maintain an Upright Torso: Keep your chest up and back straight throughout the squat to engage your core and aid in proper posture.
Foot Placement: Place your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward to stabilize your body during the movement.
Engage Core Muscles: Tighten your core muscles to support your spine and maintain stability throughout the squat.
Depth Matters: Aim to squat down until your thighs are parallel to the ground or slightly below, to ensure maximum activation of your leg muscles.
Controlled Movement: Perform the movement in a controlled manner, both on the way down and on the way up, to prevent injury and ensure effective muscle engagement.
Breathe Effectively: Inhale as you lower down into the squat and exhale as you push through your heels to return to the standing position.
Avoid Leaning Forward: To avoid unnecessary strain on your lower back, make sure your back doesn't excessively lean forward during the squat.
Use Padding: Consider using a barbell pad or a towel to cushion the barbell in your elbows and enhance comfort.

Exercise overview

Exercise tips and tricks

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