Zercher Squat

Technique

Cradle the barbell in the crooks of your elbows, holding it against your torso. Keep your chest up and core braced as you squat down between your knees. Descend until your hips drop below parallel, then drive back up through your heels. Keep the bar close to your body throughout to avoid straining your elbows.

Steps

1. Cradle the barbell in the crooks of your elbows and hold it close to your torso
2. Set your feet around shoulder-width apart and brace your core
3. Keep your chest up as you bend your knees and squat between them
4. Descend under control until your hips drop below parallel
5. Drive through your heels to stand while keeping the bar close

Common mistakes

• Letting the bar drift away from the torso
• Allowing the chest to collapse forward
• Letting the knees cave inward during the squat
• Rising with the hips before the chest

Variations

• Zercher box squat
• Zercher pause squat
• Zercher squat from safety pins
• Wide-stance Zercher squat

FAQ