{"id":9859,"date":"2026-10-12T21:15:46","date_gmt":"2026-10-12T19:15:46","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9859"},"modified":"2026-10-12T21:15:46","modified_gmt":"2026-10-12T19:15:46","slug":"agachamento-zercher","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/agachamento-zercher\/","title":{"rendered":"Agachamento Zercher"},"content":{"rendered":"<p>O agachamento Zercher \u00e9 um excelente exerc\u00edcio multiarticular para as pernas e o core. Ao contr\u00e1rio do <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9078\">agachamento tradicional com barra<\/a>, o peso n\u00e3o fica nas costas, mas na dobra dos cotovelos, \u00e0 frente do corpo. O movimento \u00e9 praticamente o mesmo: voc\u00ea sustenta o peso na dobra dos cotovelos, agacha e volta a ficar em p\u00e9.<\/p>\n<p>Uma vantagem importante do agachamento Zercher \u00e9 o al\u00edvio que ele oferece \u00e0 lombar. Caso tenha dificuldade para sustentar uma barra pesada nas costas, experimente o agachamento Zercher como alternativa. A posi\u00e7\u00e3o dos bra\u00e7os pode limitar o peso que voc\u00ea consegue sustentar com conforto. Por isso, escolha uma carga pr\u00f3pria para esta varia\u00e7\u00e3o, em vez de usar automaticamente o mesmo peso do agachamento com a barra nas costas.<\/p>\n<p>N\u00e3o confunda o agachamento Zercher com o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8915\">agachamento frontal<\/a>, em que a barra tamb\u00e9m fica \u00e0 frente do corpo, mas apoiada na parte da frente dos ombros.<\/p>\n<p>Al\u00e9m do agachamento tradicional e do frontal, outras op\u00e7\u00f5es para treinar as coxas s\u00e3o o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9067\">agachamento com halteres<\/a> e o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8712\">leg press<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>O ideal \u00e9 usar um power rack tamb\u00e9m para o agachamento Zercher. Ajuste os suportes para ficarem logo abaixo dos cotovelos, facilitando a retirada da carga. Posicione as barras de seguran\u00e7a bem abaixo dessa altura, para poder soltar o peso se necess\u00e1rio.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_de_demonstracao\">V\u00eddeo de demonstra\u00e7\u00e3o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDa75bVCfTNo%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Da75bVCfTNo\" \/><meta itemprop=\"duration\" content=\"PT1M41S\" \/><meta itemprop=\"uploadDate\" content=\"2013-09-26T11:30:01Z\" \/><meta itemprop=\"name\" content=\"How to Perform Zercher Squats - Leg Squat Exercise\" \/><meta itemprop=\"description\" content=\"BUFF DUDES T-SHIRT! http:\/\/www.buffdudes.us\/collections\/all How to Perform Zercher Squats - Proper Technique &amp; Form Tutorial Zercher Squats are one of the best Leg exercises in your arsenal; you&#039;ve just gotta know how to do it right. In this video we show you how, going over technique, form and how to perform the perfect Zercher Squat! Facebook: http:\/\/www.facebook.com\/buffdudes Instagram: http:\/\/instagram.com\/buffdudes Twitter: http:\/\/twitter.com\/buffdudes Blog: http:\/\/www.buff-dudes.com\/blog Buff Dudes \/ Fitness \/ How to Perform Zercher Squats Shot n&#039; Edited by: Hudson Starring: Brandon White Pixel Art By Jo\u00e3o Victor G. Costa - http:\/\/www.youtube.com\/user\/JinnDemonEvil Music by Kevin MacLeod Impact Intermezzo - ISRC: US-UAN-11-00620 Griphop - ISRC: US-UAN-11-00413 Licensed under Creative Commons: By Attribution 3.0 http:\/\/creativecommons.org\/licenses\/by\/3.0\/\"><div class=\"lyte-wrapper\" title=\"How to Perform Zercher Squats - Leg Squat Exercise\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Da75bVCfTNo\"><div id=\"lyte_Da75bVCfTNo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDa75bVCfTNo%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Perform Zercher Squats - Leg Squat Exercise<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Da75bVCfTNo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDa75bVCfTNo%2F0.jpg\" alt=\"How to Perform Zercher Squats - Leg Squat Exercise\" width=\"853\" height=\"460\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucoes_passo_a_passo\">Instru\u00e7\u00f5es passo a passo<\/span><\/h3>\n<p class=\"num\">Fique \u00e0 frente da barra. Apoie-a na dobra dos cotovelos, pressionando os cotovelos contra o corpo e trazendo os antebra\u00e7os para perto de voc\u00ea. Juntar as m\u00e3os no centro do corpo oferece mais estabilidade, como no v\u00eddeo.<\/p>\n<p class=\"num\">Retire a barra dos suportes mantendo essa posi\u00e7\u00e3o dos bra\u00e7os. Se ainda n\u00e3o tiver experi\u00eancia com o movimento, experimente primeiro sem acrescentar carga \u00e0 barra.<\/p>\n<p class=\"num\">Afaste-se do rack. Fique com os p\u00e9s na largura dos ombros e levemente voltados para fora. Mantenha um leve arco na lombar e o restante das costas reto. Contraia o core para manter a postura correta. Esta \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Agache levando o quadril para tr\u00e1s e mantendo o tronco reto. A posi\u00e7\u00e3o dos bra\u00e7os n\u00e3o muda, deixando a barra pr\u00f3xima do corpo e est\u00e1vel. Pare quando os bra\u00e7os chegarem \u00e0s coxas.<\/p>\n<p class=\"num\">Volte a ficar em p\u00e9, elevando a carga com um pouco mais de press\u00e3o nos calcanhares. Mantenha as costas retas e a barra pr\u00f3xima ao corpo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>O agachamento Zercher tem uma vantagem e uma desvantagem espec\u00edficas: embora o peso na dobra dos cotovelos alivie a lombar, ele tamb\u00e9m pode sobrecarregar essa regi\u00e3o dos bra\u00e7os e os antebra\u00e7os. Por isso, evite usar carga demais.<\/p>\n<p>Mantenha a lombar reta, com um leve arco, e n\u00e3o arredonde as costas. Ao agachar, deixe o peso pr\u00f3ximo do corpo e mantenha as costas retas. Evite tamb\u00e9m se inclinar para a frente, pois isso pode sobrecarregar a lombar. Mantenha a t\u00e9cnica correta e o controle durante todo o movimento.<\/p>\n<p>Inclua o agachamento Zercher no seu treino de pernas e core como uma alternativa eficaz a outras varia\u00e7\u00f5es de agachamento, desde que executado com a t\u00e9cnica correta.<\/p>\n","protected":false},"featured_media":9864,"parent":0,"template":"","meta":[],"muskelgruppe":[1629,1613],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Zercher squat, Agachamento com barra nas dobras dos cotovelos","target-muscles":26915,"equipment":4951,"muscles":[5211,5210,5243],"supporting-muscles":null,"training-type":null,"training-plans":[5464,5475,5471,5477,5477],"alternative_exercises":[7881,9064,8712]},"yoast_head":"<title>Agachamento Zercher - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Agachamento Zercher: confira o apoio nos cotovelos e a prepara\u00e7\u00e3o do rack. 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