Barbell Zercher Squat Hold

Muscles worked

Setup

1. Set a barbell in a rack at approximately waist height.
2. Position the barbell in the crooks of your elbows, keeping your forearms curled upward and hands clasped together or fists clenched.
3. Step back from the rack with a shoulder-width stance, toes slightly pointed outward.
4. Brace your core and pull your shoulder blades back to create a stable shelf for the bar against your torso.

How to do it

1. Inhale deeply into your abdomen and squat down until your thighs are at least parallel to the floor.
2. Hold this bottom position for the prescribed duration, maintaining a tall chest and keeping the bar tucked tight against your ribs.
3. Maintain constant tension in your glutes and quads while driving your knees outward to stay in line with your toes.
4. Exhale forcefully and drive through your heels to return to a standing position once the hold time is complete.

Form checklist

• Keep the chest upright and avoid letting the weight pull your upper back into a rounded position.
• Ensure the barbell remains in contact with your torso to minimize leverage stress on the lower back.
• Keep your weight distributed through the mid-foot and heels, not the toes.
• Maintain a neutral spine and avoid tucking the pelvis (butt wink) at the bottom of the hold.

Pro tips

• Wrap a towel or use a bar pad around the barbell to reduce discomfort in the crooks of the elbows.
• Actively pull the bar into your body using your lats to create a more rigid 'unit' between your upper and lower body.
• Focus on 'prying' your hips open with your elbows to increase hip mobility and glute activation during the hold.

Make it harder

• Increase the duration of the hold by 5-10 seconds per set to focus on isometric endurance.
• Incorporate 'breathing pauses' where you take 3-5 full, deep diaphragmatic breaths while maintaining the bottom position.

Frequently asked

What muscles does the barbell zercher squat hold work?

The barbell zercher squat hold primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell zercher squat hold?

The barbell zercher squat hold uses barbell.

Is the barbell zercher squat hold good for beginners?

The barbell zercher squat hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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