Barbell Zercher Squats

Start by selecting a barbell and weight plates that are appropriate for your current fitness level. Position that barbell at a height so that you can remove it with the bar in the elbows. Stand with your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward. Place the barbell in the crook of your elbows, resting it against your chest and abs. This position is called the Zercher position. Keep your back straight, and your core engaged. Begin the exercise by squatting down, keeping your back straight and your core engaged, lower your body as far as you can while maintaining a flat back. Pause for a moment at the bottom of the movement before returning to the starting position by straightening your legs and raising your torso. Repeat for the desired number of reps. Keep your head and neck in a neutral position throughout the exercise. Avoid rounding your lower back or using momentum to lift the weight.

Trainer Tip: When the weights are real heavy you can interlock the fingers to lift heavier weight. This exercise will hurt the first couple of times you do it until you get used to it. This is a great lift for functional strength and for combat sports as well.