Zercher Squat
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Equipment:
Barbell -
Area Worked:
Full Body -
Type of Workout:
Weight
Exercise Description:
A barbell zercher squat is a weight training exercise that primarily targets the quads, glutes, and core. It also works the upper back, shoulders, and biceps.
How to do a barbell zercher squat:
- Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
- Place the barbell across the crooks of your elbows, with the weight resting on your forearms.
- Squat down as low as you can, keeping your back straight and your core engaged.
- Stand back up to the starting position in a controlled manner.
- Repeat for as many reps and sets as desired.
Cues to use when performing a barbell zercher squat:
- Keep your back straight throughout the movement.
- Don't let your elbows flare out to the sides.
- Squeeze your quads at the bottom of the movement.
- Focus on keeping the barbell close to your body throughout the movement.
Tips for performing barbell zercher squat:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your quads at the bottom of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell zercher squats are a great exercise for building strong, big quads and glutes. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Here are some additional benefits of barbell zercher squat:
- It can help to improve your weightlifting strength and power.
- It can help to prevent shoulder impingement and rotator cuff injury.
- It can help to improve your range of motion and flexibility in the shoulder.
If you are new to barbell zercher squats, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Warnings:
- Barbell zercher squats can be a challenging exercise, and it is important to use caution when performing them.
- If you have any shoulder or wrist injuries, you should avoid performing barbell zercher squats.
- It is important to use a weight that is challenging but allows you to maintain good form.
- If you experience any pain during the exercise, you should stop immediately.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Sports Enhanced By Exercise
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