Barbell Zercher Squat Hold Isometric

An isometric core and leg exercise. Holding the bar in the crooks of your elbows creates a massive demand on the core and upper back stabilizers.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Back

Setup

Place the bar in the crooks of your elbows. Hold your hands together. Stand with feet shoulder-width apart and a neutral spine.

Instructions

1. Lower into a squat until thighs are parallel to the floor.
2. Hold this position for the designated time.
3. Brace your core intensely.
4. Keep your chest up and shoulders retracted.
5. Stand up after the hold.

Common Mistakes

1. Rounding the upper back.
2. Sagging the hips.
3. Holding your breath.

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