Zercher Squat (Trap Bar)

A squat variation where the trap bar is held in the crook of the elbows (Zercher position), requiring significant core and upper back engagement.

Instructions

1. Position the trap bar on a rack at mid-torso height
2. Step under the bar and position your arms in the crooks of your elbows
3. Grip the handles firmly and ensure the bar is secure in your arm crooks
4. Lift the bar off the rack by straightening your legs and standing tall
5. Step back to create your working stance with feet shoulder-width apart
6. Brace your core and maintain an upright torso
7. Descend by bending at your knees and hips, lowering your body until your thighs are parallel to the floor
8. Drive through your feet and extend your hips and knees to return to standing

Tips

• The Zercher position significantly engages the upper back and core muscles
• Maintain an upright posture to keep the load centered over your base
• Keep the bar pressed firmly into your arm crooks for stability
• This variation builds tremendous core strength and upper back development
• Start with lighter weight to adapt to the unique position and demands
• Wear wrist wraps or use a towel for comfort if the bar digs into your arms