Zercher Squats

An advanced squat variation where the barbell is held in the crook of the elbows across the forearms, requiring exceptional core and upper back strength while developing leg power.

Instructions

1. Load the barbell on a squat rack at a height appropriate for your torso (typically knee to hip height).
2. Duck under the barbell and position it in the crook of your elbows with your arms crossed.
3. Lock your hands together or grip firmly across your chest for stability and control.
4. Lift the barbell from the rack by extending your legs and positioning yourself upright.
5. Step back from the rack and position your feet at shoulder-width apart with toes slightly pointed outward.
6. Keep your head up, chest high, and maintain a straight back throughout the movement.
7. Lower your body by bending your knees and hips simultaneously until your thighs are approximately parallel to the floor.
8. Keep the barbell secure in the crook of your elbows without relaxing your grip.
9. Drive through your heels to extend your legs and return to the starting position.
10. Repeat for the prescribed number of repetitions.

Tips

• This is an advanced exercise requiring significant core and upper back stability.
• The Zercher position demands excellent arm and hand grip strength to maintain control.
• Start with light weight and progress slowly to avoid injury or dropping the barbell.
• Keep the barbell as close to your body as possible throughout the movement for stability.
• Proper flexibility in the hips and ankles is essential for correct depth and form.