Exercise guide
Zercher Squats
Zercher Squats hold the bar in the crooks of the elbows in front of the torso. The quadriceps provide the primary effort, while the glutes, hamstrings, and calves assist through the squat.
Training context
Using Zercher Squats in a Workout
The front-loaded position increases the demand on the trunk and upper back while allowing the torso to remain relatively upright. Bar padding or sleeves may improve comfort without changing the basic movement.
Set the rack and safeties before lifting. Record the stance, bar padding, load, and depth when comparing sessions.
Technique overview
Keep the bar close to the torso
Place the bar securely in the elbows and clasp the hands before unracking. Keep the bar close to the body as the hips and knees bend together. Maintain pressure through the full feet and allow the knees to track with the toes. Stand by driving through the floor while preserving the front-rack position.
Treat this as an overview and use a range, pace, and setup you can control.