Zerchers Squat

DMOOSE

Zerchers Squat

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 

Zerchers Squat Overview

The Zercher Squat is a variation of the squat and is used to strengthen the quad muscles. Zerchers squat is a unique set-up. You place the barbell in your elbow creases, brace your core, and lift the weight by bracing your arms and core.

Due to its challenging setup, the Zercher Squat can be helpful for those who have difficulty keeping their torso upright during back squats. It also encourages weight selection.

Mastering the Zercher Squat can result in huge gains in leg size, forearm, and bicep size as well as increased total squat numbers and deadlift numbers.

How to Do It

  1. A bar should be set up at about navel height. 
  2. The bar should be placed in the crook between the forearm and bicep.
  3. Take a deep breath, exhale and stand tall. Then, take 2 to 3 steps back from the J hooks.
  4.  You can descend by simultaneously flexing your hips and knees.
  5. Begin to reverse the movement once your thighs are parallel to the ground.
  6. Keep your abs straight and drive your feet on the floor. 
  7. As you exhale, extend your hips and knees to complete the lift.
  8. Continue repeating until you reach the desired number.

Zerchers Squat Tips

  1. Zercher squats use an anterior load so you'll need to resist the temptation to round your thoracic spine too much.
  2. Use a towel or t-shirt wrapped around the bar if you have bicep tendon pain during the lift. 
  3. Your elbows should be approximately shoulder-width apart, with your knuckles facing towards the ceiling. 
  4. At the bottom of the lift, your elbows will touch the thighs. This is perfectly normal. 
  5. Toe angle can be very individual. You should experiment to find what feels right for you. 
  6. Forward translation of the knees above the toes is acceptable, provided the knees do not deviate too far inward or outward. If they wish to stay upright, those with longer femurs must allow their knees to move forward.
  7. The neck position can vary from one person to the other. Some prefer a neutral position, i.e. Some prefer to keep the chin down throughout the lift, while others prefer to look straight ahead. You can experiment with both to find the one that works best for you.
  8. Do not push your knees too far out, but make sure they are in line with the 2nd or 3rd toe.

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