Zercher Squat

How to perform the Zercher Squat

1. Set the bar in the rack at roughly navel height and hook it into the crooks of both elbows, hugging the forearms up toward the chest.
2. Cradle the bar deep in the crook of the elbows and cross the hands or make fists to lock it against the biceps.
3. The front-of-the-body carry position forces a very upright torso and heavily taxes the upper back to resist folding.
4. Brace the core hard, then sit straight down between the hips while keeping the elbows tucked in and the chest lifted.
5. Descend until the elbows travel between or brush the inner thighs, going as deep as your position allows.
6. Drive up through the mid-foot, keeping the bar hugged tight to the body so it does not roll out of the elbow crook.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Letting the bar roll out of the elbow crook because the arms are not hugged in tight.
• •Rounding the upper back forward instead of holding the chest tall against the front load.
• •Cutting depth short rather than letting the elbows travel down toward the inner thighs.
• •Setting the bar on the forearms without padding, which quickly becomes painful and limits the set.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine