How to do a barbell zercher squat

Setup:

1. Barbell Placement: Set the barbell in a rack at about elbow height.
2. Grip and Position: Step close to the bar and position it in the crooks of your elbows, close to your body. Clasp your hands together in front of you to secure the barbell.
3. Foot Placement: Step back and position your feet slightly wider than shoulder-width apart, toes slightly turned out.
4. Body Position: Keep your chest up, shoulders back, and core engaged. Ensure a neutral spine.

The Lift:

1. Initiate the Squat: Begin by bending at the hips and knees simultaneously, pushing your hips back while keeping your chest up and back straight.
2. Descend: Lower your body until your thighs are parallel to the ground or slightly below. Keep the barbell close to your body throughout the movement.
3. Drive Upward: Push through your heels to stand back up, extending your hips and knees simultaneously. Maintain a strong core and keep the barbell in the crook of your elbows.
4. Repeat: Breathe at the top, reset your position, and repeat for the desired number of repetitions.

Tips:

• Elbow Position: Keep your elbows tucked in close to your body throughout the entire movement.
• Maintain Tension: Engage your core, upper back, and leg muscles to maintain proper form and stability.
• Foot Pressure: Distribute your weight evenly across your feet, pushing through your heels as you ascend.
• Breathing: Take a deep breath before the descent, hold it during the movement, and exhale as you ascend.