Barbell Zercher Squat

Description

The barbell Zercher squat is a front-loaded squat variation where the bar is held in the crook of the elbows rather than racked on the back or front of the shoulders. The position is uncomfortable at first but builds enormous core, upper-back, and quad strength. It is also one of the most knee-friendly squat variations because it forces a deep, upright squat position.

Muscle Group

Back, Forearms, Glutes, Quadriceps, Thighs

Equipment Required

Barbell

Barbell Zercher Squat Instructions

Set the barbell in a power rack at roughly mid-torso height. Use a barbell pad or wrap a towel around the bar — the bar will dig into the crook of your elbows.
Step up to the bar and hook your forearms underneath it so the bar sits in the crooks of your elbows. Bring your hands together in a closed-fist or palms-up position in front of your face.
Take a deep breath, brace your core hard, and lift the bar out of the rack. Step back into your stance.
Set your feet just outside shoulder-width with toes slightly turned out.
Sit straight down with a tall torso, keeping your elbows tucked into your sides and the bar held tight against your chest.
Squat to a depth where your elbows pass between your thighs — most lifters can go below parallel comfortably.
Drive through your feet and stand up tall, maintaining that elbow position throughout.
Repeat for the desired number of reps, then carefully rack the bar.