Zercher Squat
Barbell loaded in the crooks of the elbows during squats
- Level
- Expert
- Equipment
- Barbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings
How to do it
- Set the barbell in a rack at waist height.
- Hook your arms under the bar and clasp your hands.
- Lift the bar into the crease of your elbows.
- Step back and stance with feet shoulder-width apart.
- Descend until your hips drop below parallel.
- Drive through your heels to return to standing.
Common mistakes
- Letting the elbows drop during the descent.
- Rounding the upper back under the load.
- Shifting weight forward onto the toes.
- Failing to reach full depth.
Safety
Use a pad or towel to protect the sensitive tissue in the elbow crease.
Ensure the rack pins are set correctly in case you fail a rep.
Tips
- Keep your elbows high to prevent the bar from rolling.
- Brace your core hard to protect your lower back.
- Push your knees outward throughout the movement.
Details
- Base movement
- Squat
- Load position
- Zercher (in the elbows)
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
