Zercher squat
A front-loaded squat with the bar held in the crooks of your elbows.
- Muscle group: Legs
- Equipment: Barbell
- Difficulty: Advanced
Also known as: Barbell zercher, Zercher-squat, Knæbøj med stang i albuerne, Squat med stang i albuebøjningen
How to do it
- Set the bar in the rack at hip height, hug it in the crooks of your elbows and stand up with it tight against your torso.
- Brace your core, keep your chest up and sit down between your hips with the knees tracking over the toes.
- Drive up through the whole foot while keeping the bar close and your torso tall.
Common mistakes
- Letting the bar roll forward so the upper back rounds.
- Using a load that forces you to shorten the depth or lose the braced position; use safety bars in the rack.
Alternatives
Watch a video demonstration on YouTube
“How To: Zercher Squat” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.