-0:00
Barbell Zercher Squat
- 1 - Load an appropriate amount of weight onto a barbell and secure it on a squat rack. Place the barbell at about waist height.
- 2 - Stand facing the barbell, and use an overhand grip to grasp it with your arms fully extended. Position your hands slightly wider than shoulder-width apart.
- 3 - Lift the bar off the rack and bring it close to your chest. Cross your arms under the bar, with one forearm over the other and your hands near your shoulders.
- 4 - Step back from the rack, ensuring that the barbell is securely positioned in the crook of your arms.
- 5 - Stand with your feet shoulder-width apart or slightly wider. Toes should be pointing slightly outward.
- 6 - Begin the squat by pushing your hips back and bending your knees. Lower your body while maintaining a neutral spine and a tight core.
- 7 - Squat down until your thighs are at least parallel to the ground or as low as your flexibility allows while maintaining good form.
- 8 - Push through your heels and drive your hips forward to stand back up, fully extending your knees and hips.
View on App