Zercher Squat

How to Perform the Zercher Squat

1. Set a barbell in a squat rack at about waist to belly button height.
2. Step up to the bar and position it in the crooks of your elbows, clasping your hands together in front of your chest.
3. Brace your core, keep your chest up, and unrack the bar by standing up and taking a step back.
4. Position your feet shoulder-width apart or slightly wider, with toes pointed slightly outward.
5. Squat down by pushing your hips back and bending your knees, keeping the barbell close to your torso.
6. Descend until your thighs are at least parallel to the floor, or until your elbows touch or nearly touch the inside of your thighs.
7. Drive up through your heels and midfoot, maintaining an upright torso, and return to the standing position.
8. Squeeze your glutes at the top and reset your bracing before the next rep.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Develops exceptional core and upper back strength due to the front-loaded barbell position
• ✓Forces an upright torso which improves squat mechanics transferable to front squats and athletic movements
• ✓Targets the quadriceps, glutes, and entire trunk simultaneously for full-body strength development

Pro Tips

• ●Use a barbell pad or wrap a towel around the bar to reduce discomfort in the elbow crease.
• ●The Zercher squat is excellent for developing the ability to maintain an upright torso during squatting; use it as an accessory to front squats.
• ●Start with lighter loads to master the unique holding position before progressively adding weight.

Recommended Sets & Reps