Zercher Squat
Cradle a barbell in the crooks of your elbows, holding your hands together in front of your chest with the bar held tight to your body. Stand with feet shoulder-width apart, brace your core hard, and squat down by sitting back and bending your knees while keeping your elbows up and torso upright. Descend until your thighs reach at least parallel, then drive through your heels to stand back up. The front-loaded position demands a strong upright trunk and heavy core engagement throughout.
How it is executed
- Cradle a barbell in the crooks of your elbows, holding your hands together in front of your chest with the bar held tight to your body.
- Stand with feet shoulder-width apart, brace your core hard, and squat down by sitting back and bending your knees while keeping your elbows up and torso upright.
- Descend until your thighs reach at least parallel, then drive through your heels to stand back up.
- The front-loaded position demands a strong upright trunk and heavy core engagement throughout.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
