Zercher Squat (Barbell)

A squat variation where the barbell is held in the crook of the elbows against the chest, emphasizing upright posture and anterior core engagement.

Instructions

1. Position a barbell in front of you and position your elbows under it, resting it in the crook of your elbows against your chest.
2. Stand with feet shoulder-width apart, toes slightly turned out.
3. Keep your core engaged and chest upright as you descend by bending your knees and hips.
4. Lower until your thighs are parallel to the floor or slightly deeper, maintaining an upright torso.
5. Drive through your heels to stand back up, keeping the barbell secure in your elbows.

Tips

• This grip naturally encourages an upright torso and anterior core engagement.
• Maintain pressure in the crook of your elbows to keep the barbell stable.
• The Zercher position distributes weight differently than traditional squats, reducing lower back strain.
• This variation is excellent for lifters with shoulder mobility limitations.
• Keep your core continuously tight to support the weight safely.