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Zercher's Squat

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Zercher's Squat
Table Of Contents
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Exercise Description

Main Target Muscles

Quads 

Secondary Target Muscles

Glutes, Hamstrings, Core, Biceps, Lower back

Workout Type

Strength 

Gym Gear

Bodyweight, Barbell

Fitness Level

Advanced

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle Group: Quads 

Zercher's Squat Overview

If you want to add some serious strength and size to your lower body, you need to incorporate the Zercher's squat into your training routine. Unlike traditional back squats, the Zercher's squat places the barbell in the crooks of your elbows rather than across your shoulders. This unique positioning forces your body to work harder to stabilize the weight, resulting in more significant muscle and strength gains.

How To Do It:

  1. Start by placing the barbell in the crooks of your elbows and gripping it tightly with your hands.
  2. Next, squat down until your thighs are parallel to the ground.
  3. From here, drive through your heels and extend your hips and knees to return to the starting position.
  4. Repeat for the desired number of reps.

    Zercher's Squat Tips:

    1. To help stabilize the barbell, try crossing your arms in front of your chest.
    1. If you have trouble keeping the barbell in the crooks of your elbows, try using a towel or foam pad to wrap around the bar.
    1. When squatting down, focus on keeping your chest up and your back straight.
    1. Drive through your heels and keep your knees out when extending your hips to return to the starting position.
    1. If you find the Zercher's squat too difficult, try using a lighter weight until you build up the strength and stability to perform it with a heavier load.

     

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