How to Do Barbell Full Zercher Squat

Barbell Full Zercher Squat is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Full Zercher Squat

  1. 01Set a barbell in a rack at waist height and hook both elbows under the bar.
  2. 02Clasp the hands together and pull the bar tight against the upper abdominals before stepping back.
  3. 03Lower into a deep squat, allowing the elbows to pass inside the knees at the bottom reaching maximum depth.
  4. 04Drive through the mid-foot to stand up, keeping the torso as vertical as possible throughout the ascent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Full Zercher Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Position the bar deep in the crooks of the elbows and keep the fists tucked toward the chin to prevent the weight from pulling the torso forward.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Full Zercher Squat questions

What muscles does Barbell Full Zercher Squat work?

Barbell Full Zercher Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Full Zercher Squat correctly?

Set a barbell in a rack at waist height and hook both elbows under the bar. Clasp the hands together and pull the bar tight against the upper abdominals before stepping back. Lower into a deep squat, allowing the elbows to pass inside the knees at the bottom reaching maximum depth. Drive through the mid-foot to stand up, keeping the torso as vertical as possible throughout the ascent.

What is the A90 coach tip for Barbell Full Zercher Squat?

Position the bar deep in the crooks of the elbows and keep the fists tucked toward the chin to prevent the weight from pulling the torso forward.

Is Barbell Full Zercher Squat suitable for beginners?

Barbell Full Zercher Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Full Zercher Squat?

Barbell Full Zercher Squat uses barbell.

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