Home/squat/Zercher Squat

Zercher Squat

Difficulty: ⭐⭐⭐ Advancedsquat

Home Setup

Use a heavy duffel bag, sandbag, or water containers held in the crook of your elbows to replicate the movement pattern at home

Heavy duffel bagSandbagTowels for paddingWater jugs

💡 Pro tip: Wrap towels around your arms or wear a thick hoodie to protect your elbows from discomfort when using improvised weights

Gym Setup

Set barbell in squat rack at elbow height, use elbow sleeves or wrap the bar with padding, position bar in elbow crooks with hands clasped

Safety: Always use padding on elbows or bar to prevent bruising; start with light weight to learn the balance point; ensure you can safely dump the bar forward if needed

💪 Muscles Worked

QuadricepsGlutesErector SpinaeUpper BackBicepsCoreForearms

⭐ Why This Exercise?

The Zercher Squat builds tremendous core stability and upper back strength while developing squat strength from a mechanically disadvantaged position. This exercise is particularly valuable for powerlifters as it strengthens weak points in the squat pattern, improves bracing ability, and builds resilience in the torso that directly transfers to competition lifts.

Make It Easier

Regressions for building up strength

1. Goblet Squat

dumbbell + kettlebell

Similar front-loaded position with easier bar placement and less technical demand

2. Zercher Squat from Pins

barbell + squat rack + padding

Eliminates the pickup from floor, allowing focus on the squat portion only

3. Zercher Hold

barbell + squat rack + padding

Builds positional strength and comfort holding the bar without the squat component

Make It Harder

Progressions for advanced athletes

1. Zercher Squat from Floor

barbell + padding

Adds a deadlift component by picking the bar up from the ground, increasing total work and grip demands

2. Paused Zercher Squat

barbell + squat rack + padding

Increases time under tension and eliminates stretch reflex, building greater strength at sticking points

3. Zercher Squat with Chains

barbell + chains + squat rack + padding

Accommodating resistance increases load at top position, building lockout strength and stability

↕️ Similar Movements

Front Squat
Similar anterior loading pattern but with different bar position and upper back demands
Safety Squat Bar Squat
Another squat variation that emphasizes upright torso and reduces shoulder stress
Steinborn Squat
Alternative unconventional squat loading method that builds similar mental toughness
Anderson Squat
Dead-start squat from pins that similarly eliminates stretch reflex and builds bottom position strength
Hatfield Squat
Squat variation with supported bar that allows focus on leg drive with reduced upper body demands

Form Checklist

✓Keep elbows tight together and pulled back into your body
✓Maintain vertical torso throughout the movement
✓Drive through full foot, keeping weight balanced mid-foot
✓Brace core hard before descending
✓Keep chest up and look straight ahead

Common Mistakes

  • •Allowing elbows to drift forward causing the bar to roll out
  • •Rounding upper back under load
  • •Not using adequate padding leading to elbow pain and form breakdown
  • •Leaning too far forward and losing balance
  • •Insufficient bracing causing core collapse

📈 When to Progress

Progress when you can complete 3 sets of 5 reps with controlled tempo, maintaining upright posture throughout, and the weight feels manageable in the bottom position without elbow discomfort or balance issues