Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Zercher Hold
An isometric barbell hold cradled in the elbows that targets core, erector spinae, and traps to build bracing strength and stability; emphasizes anterior loading for posture and endurance.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Lower Back
Secondary Muscles
Forearms, Shoulders, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Lower Back
8/10Erector Spinae
Traps
7/10Upper Traps, Mid Traps
Biceps
6/10Forearms
5/10Flexors
Shoulders
4/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds
How to Perform
Position the barbell in a squat rack at mid-chest height. Step under the bar, hook it into your elbow crooks, clasp hands for security, and unrack by standing tall.
- Brace your core and squeeze glutes for full-body tension.
- Pull shoulder blades down and forward to create a stable shelf.
- Maintain upright posture with chest up and neutral spine.
- Hold the position statically without moving.
- Breathe steadily while sustaining the brace.
Coaching Tips
Form Cues
- Core tight like bracing for a punch.
- Elbows down and in.
- Shoulders away from ears.
- Feet rooted firmly.
- Eyes forward.
Breathing
Inhale deeply to brace your core before unracking, then breathe shallowly into your belly while maintaining intra-abdominal pressure.
Tempo
0-20-0
Range of Motion
Hold with elbows tucked, bar against chest, spine neutral from head to heels; avoid forward lean or back arch.
Safety
Safety Notes
- Use padding on bar to protect elbows.
- Start with light weight to build tolerance.
- Avoid if acute elbow or lower back pain exists.
- Set rack safeties at chest height.
Spotting
Spot from behind for balance assistance; not typically needed for static holds, use rack pins for safety.
Common Mistakes
- Rounding the back under load.
- Shrugging shoulders upward.
- Allowing elbows to flare out.
- Leaning backward to counterbalance.
- Gripping too loosely.
When to Avoid
- Elbow joint issues
- Lower back strains
- Shoulder impingement
Flexibility Needed
- Adequate forearm flexibility
- Shoulder internal rotation range
Build Up First
- Core bracing proficiency
- Basic deadlift form
Also known as
Zercher Isometric Hold, Barbell Elbow Hold
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Zercher Carry
Barbell, Squat Rack
Abs
Barbell Zercher Squat
Barbell, Squat Rack
Quads
Barbell Zercher Squat
Barbell, Squat Rack
Quads
Barbell Zercher Deadlift
Barbell, Squat Rack
Quads
Barbell Zercher Good Morning
Barbell, Squat Rack
Hamstrings
Barbell Clean
Barbell
Quads, Traps
Barbell Shrug
Barbell, Plates
Traps
Barbell Climb
Barbell
Abs
Barbell Rack Pull
Barbell, Squat Rack
Traps
Barbell High Pull
Barbell, Squat Rack
Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
