This type of squat was dubbed \u201cthe Zercher squat.\u201d Even if you\u2019re a full-fledged 21st-century lifter, you can benefit from this old-school exercise.<\/p>\n
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- How to Do the Zercher Squat<\/strong><\/a><\/li>\n
- Zercher Squat Mistakes to Avoid<\/strong><\/a><\/li>\n
- Benefits of the Zercher Squat<\/strong><\/a><\/li>\n
- Muscles Worked by the Zercher Squat<\/strong><\/a><\/li>\n
- Who Should Do the Zercher Squat<\/strong><\/a><\/li>\n
- How to Program the Zercher Squat<\/strong><\/a><\/li>\n
- Zercher Squat Variations<\/strong><\/a><\/li>\n
- Zercher Squat Alternatives<\/strong><\/a><\/li>\n
- Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n
<\/a><\/strong>How to Do the Zercher Squat<\/h2>\n
While the Zercher squat was originally intended as a solution for lifters without a squat rack, this approach does require the bar to begin either in a rack or set on benches, blockers, or another elevated surface. A Zercher movement for the rack-less lifter will be explained later in the Variations section.<\/p>\n
Step 1 \u2014 Unrack the Bar<\/h3>\n
![\"Man](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/Zercher-unrack.png\")
Credit: BarBend \/ Youtube<\/figcaption><\/figure>\n Set a barbell between your belly button and your chest, either in a rack or supported on benches, steps, or blocks. Stand as close as possible, with your feet directly under the bar at shoulder-width. Keep your shoulders back. Squat down just low enough to get your elbows under the bar.<\/p>\n
Cradle the bar in your elbows, between your forearms and biceps, and curl both hands as close to your shoulders as possible. The palms of your hands should be pointed towards your face and your elbows should be tight to your ribs. Lift the weight by standing up. Lock your legs and stabilize your entire body. Take one full step backwards. Step one foot sideways to set your stance outside of shoulder-width.<\/p>\n
Form Tip: <\/strong>For many lifters, physical discomfort from holding the bar in position is the biggest challenge. Wrapping the bar in a towel or bar pad (often meant to cushion the neck during back squats) is a solution as your body adapts to the pressure. Keeping your hands palms-up, not thumbs-up, will also help to disperse stress onto the muscles of the forearm instead of the bones of the forearm.<\/p>\n
Step 2 \u2014 Squat Down<\/h3>\n
![\"Men](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/Zercher-Squat-Bottom-Position.png\")
Credit: BarBend \/ Youtube<\/figcaption><\/figure>\n Maintain a stable and wide stance, beyond shoulder-width. Take a breath into your belly and tense your abs<\/a>. Shift your hips backwards to squat down until your elbows or the barbell (depending on arm length) barely touch your thighs. Keep your torso as upright as possible throughout the movement.<\/p>\n
Don\u2019t allow the weight to pull your elbows forward or your arms to straighten. Your hands should remain near your shoulders or your chin during the movement. Pause very briefly in the bottom position.<\/p>\n
Form Tip:<\/strong> Maintain full-body tension in the bottom position. Don\u2019t relax your legs, core, or arms. Don\u2019t allow the weight to \u201cunload\u201d onto your legs, which decreases muscular tension and increases overall joint strain.<\/p>\n
Step 3 \u2014 Stand Up to Lockout<\/h3>\n
![\"Man](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/Zercher-Squat-Top-Position.png\")
Credit: BarBend \/ Youtube<\/figcaption><\/figure>\n From the bottom position, keep your feet flat while pressing upwards to a standing position. Keep your shoulders back and squeeze your elbows into your sides to encourage upper body tension. As your legs lockout, squeeze your glutes to increase tension and ensure a strong standing position.<\/p>\n
Form Tip:<\/strong> Pause very briefly in the locked out position to ensure total-body tightness. Don’t rise explosively to prevent the bar from bouncing in your arms; move with steady power and control.<\/p>\n
<\/a><\/strong>Zercher Squat Mistakes to Avoid<\/h2>\n
Because the Zercher squat involves a unique and often unfamiliar bar position, there are several common mistakes many lifters may make which can reduce effectiveness and increase the risk of injury.<\/p>\n
Leaning Forward<\/h3>\n
Much like the front squat<\/a>, the Zercher squat supports the barbell in front of the body. This requires an upright torso position during the entire movement. Leaning forward shifts your center of gravity and pulls your upper body into a weakened position.<\/p>\n
![\"Man](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/Zercher-squat-forward-lean.png\")
Credit: BarBend \/ Youtube<\/figcaption><\/figure>\n When the upper body falls forward, either the bar will roll out of your arms or you\u2019ll manage to keep control of the weight while grinding out a rep with a serious leverage disadvantage, exposing your lower back to potential injury.<\/p>\n
Avoid It:<\/strong> Maintain a vertical torso by keeping your shoulder blades pinched back and, even more importantly, by keeping the bar as close to your body as possible. Create tension through your arms<\/a>, abs, shoulders, and back to hold the bar in position.<\/p>\n
Short Range of Motion<\/h3>\n
The lower one descends into a squat position, the more glute and hamstring muscles are recruited. (1<\/a>) Squatting to a relatively higher position may offer specific benefits, such as competitive powerlifters who only need to reach a parallel-thigh position and not any lower.<\/p>\n
![\"Man](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/Zercher-squat-partial-rep.png\")
Credit: BarBend \/ Youtube<\/figcaption><\/figure>\n However, when a lifter unknowingly squats high or deliberately squats high as an \u201ceasier\u201d option, they shortchange their overall results. Partial rep squatting can also increase stress on the knee and hip joints compared to squatting to lower depths. (2<\/a>)<\/p>\n
Avoid it:<\/strong> Because the bar is held relatively low on the body during the Zercher squat, the barbell acts as a built-in boundary, offering an unwavering target for depth. Make sure the bar reaches your thighs at the bottom of each rep.<\/p>\n
Bouncing Off Your Legs<\/h3>\n
Maintaining control of the weight during an exercise is essential for developing muscle and power. Uncontrolled, explosive movements also open the door for unexpected injuries.<\/p>\n
![\"Man](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/Zercher-squat-bounce.png\")
Credit: BarBend \/ Youtube<\/figcaption><\/figure>\n While a guideline for proper Zercher squat technique is to reach the bar to the tops of your legs, some lifters descend so quickly that the bar impacts their legs and rebounds upwards. Clearly, smashing your thighs with 100-plus pounds at a fairly high rate of speed isn\u2019t the best idea.<\/p>\n
Avoid it:<\/strong> Lower yourself under control, don\u2019t free fall. Imagine your phone resting on your legs and touch the bar as softly as possible without breaking it.<\/p>\n
<\/a><\/strong>Benefits of the Zercher Squat<\/h2>\n
The Zercher squat is more taxing, and slightly more complicated, than other squat variations<\/a>. That extra effort can pay dividends with increased muscle recruitment<\/a> and more overall strength gains<\/a>.<\/p>\n
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A post shared by Jason Leenaarts (RevFit) (@jasonleenaarts)<\/a><\/p>\n<\/div>\n<\/blockquote>\n
- Zercher Squat Mistakes to Avoid<\/strong><\/a><\/li>\n