Zercher Squat
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Barbell, Squat Rack
Primary muscle group
Quadriceps, Trunk
Secondary muscle groups
Gluteus Maximus, Erector Spinae, Biceps Brachii
Movement pattern
Bilateral Squat
Training goal
Trunk Stability
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military
Overview
Purpose. Build trunk strength and an upright squat position under an awkward front load.
How it fits the system. An advanced-level bilateral squat entry in the Strength section, programmed to develop trunk stability. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Quadriceps, Trunk
Secondary muscles
Gluteus Maximus, Erector Spinae, Biceps Brachii
Movement pattern
Bilateral Squat
Equipment
Barbell, Squat Rack
Difficulty
Advanced
How to Perform
- Set the bar in a rack at roughly mid-torso height.
- Hook the bar into the crooks of the elbows and clasp the hands together.
- Stand the bar up and step back with the feet shoulder width apart.
- Brace hard against the load and sit down between the hips.
- Descend until the elbows are inside the knees.
- Drive up, keeping the chest tall and the elbows high.
Coaching Cues
- Use a pad or a sweatshirt in the crooks of the elbows.
- Keep the elbows tucked into the ribs.
- Brace against the bar rather than trying to stay relaxed.
Common Mistakes
- Letting the load pull the chest down.
- Using a load the trunk cannot support.
- Bruising the arms by skipping padding.
Progressions & Regressions
Progressions
Increase load or add a pause at the bottom.
Regressions
Use a kettlebell or sandbag front carry squat instead.
When to Use It
When to use
For trunk strength and as a strongman or tactical carry-over lift.
When not to use
With elbow pain or any current lower-back injury.
Programming
3 to 4 sets of 5 to 8 reps.
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