Zercher Squat

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How to do the Zercher Squat:

Muscles Worked

Traps secondary Biceps secondary Forearms secondary Abs secondary Calves secondary Lower back secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram

Details

The zercher squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the traps, biceps, forearms, abs, calves, lower back, glutes, and hamstrings ...more

The zercher squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the traps, biceps, forearms, abs, calves, lower back, glutes, and hamstrings.

The only zercher squat equipment that you really need is the following: barbell and squat rack. There are however many different zercher squat variations that you can try out that may require different types of zercher squat equipment or maye even require no equipment at all.

Learning proper zercher squat form is easy with the step by step zercher squat instructions, zercher squat tips, and the instructional zercher squat technique video on this page. The zercher squat is a push exercise for those with a expert level of physical fitness and exercise experience. Watch the zercher squat video, learn how to do the zercher squat, and then be sure and browse through the zercher squat workouts on our workout plans page!

Tips

  1. Use elbows pads to decrease discomfort on your arms. Another option is to place two barbell pads on the bar for each arm.
  2. Clasp fingers together while holding the barbell.
  3. Do not round your back. Keep back straight with a natural arch in your lower back.

Variations

  1. Perform a Front Squat.
  2. Perform a traditional squat.
  3. Perform a Front Keg Squat.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

Tips

  1. Use elbows pads to decrease discomfort on your arms. Another option is to place two barbell pads on the bar for each arm.
  2. Clasp fingers together while holding the barbell.
  3. Do not round your back. Keep back straight with a natural arch in your lower back.

Variations

  1. Perform a Front Squat.
  2. Perform a traditional squat.
  3. Perform a Front Keg Squat.

Types

  • Force Type: Push
  • Mechanics Type: Compound