Barbell Zercher Squat

A compound lower-body squat variation performed with a barbell held in the crooks of the elbows (Zercher position). The movement begins by bracing the core and lowering the body into a squat by bending at the hips and knees while keeping the torso upright. The lifter descends until the thighs reach at least parallel depth, then drives through the heels to return to a standing position. The front-loaded position increases demand on posture, core stability, and controlled squat mechanics throughout the full range of motion.

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