Zercher Squat

Muscle Groups Involved

Quads - Primary
Erectors - Primary
Mid Back/Mid Traps - Primary
Abs/Core - Primary

Highlights

Brace your core before lifting the weight. Maintain the brace throughout the entire exercise.
Start with low weights until your arms adapt to the pressure.
Sit back into a chair.
Keep a neutral spine throughout and fight against rounding forwards.

Description

The Zercher Squat is named after Ed Zercher, a 1930s-40s strongman and powerlifter from Missouri. With limited access to squat racks, he developed the movement as a practical way to squat heavy weights from the floor. Zercher squats gained popularity in strongman and powerlifting circles due to their raw, functional nature and carryover to real-world strength. It remains a favorite among athletes for developing posterior chain strength, grappling endurance, and core stability. To perform the Zercher Squat start in a standing position with an Olympic bar placed in a rack. Step up to the bar and place the bar in the crooks of your elbows. Brace your core and stand up with the weight. Step back from the rack while maintaining your brace. Begin the movement by doubling down on your brace again as you sit back as if you were sitting into a chair. Lower yourself until your glutes drop below the level of your knees. Pause briefly in the bottom position before driving through your heels to stand back up to the starting position. Perform or as many reps as needed before re-racking the weight.

Common Mistakes

Do not excessively round your back. Some rounding is acceptable and even ne

Do not excessively round your back. Some rounding is acceptable and even necessary but brace yourself before you pick the weight up to maintain as neutral of a spine position as possible. Do not let your knees cave in during the squat. Do not look up or down.

Pro Tips

Start with low weights until the soft tissues in your elbows become accusto

Start with low weights until the soft tissues in your elbows become accustomed to the load of the barbell. This might take several weeks to months to adapt. Do not proceed if you experience any numbness or tingling from the pressure of the bar on your arms.

Purpose

The Zercher Squat is excellent to build posterior chain strength, especiall

The Zercher Squat is excellent to build posterior chain strength, especially the upper back while also challenging the core.

Form

The bar should be in the crook or bend of your elbows. Your hands should be

The bar should be in the crook or bend of your elbows. Your hands should be placed in front of your chest. Your spine should be neutral throughout the entire movement. It should look like a standard squat but holding the bar in front of you.