Strength Training · Bodybuilding · Powerlifting
Zercher Squat
The Zercher squat is a barbell squat with the bar held in your elbow creases. It trains your thighs and glutes while challenging your trunk to keep you upright.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Cradle the racked bar in your elbow creases with your knees slightly bent.
- Clasp your hands together in front of your chest.
- Stand up to lift the bar clear of the hooks.
- Step back into a roughly shoulder-width stance with your toes slightly outward.
- Lower your hips between your thighs as far as you can without rounding your back.
- Push through your feet to return to standing.
- Place the bar fully onto the rack hooks after your final rep.
- Release your arms from beneath the supported bar.
Form cues
- Brace your belly before each descent
- Keep the bar close to your torso
- Keep your whole foot planted
- Point your knees along your toes
Common mistakes
- Trying to curl the barKeep your elbow angle steady so your arms act as a cradle rather than lifting the weight.
- Hips rising before the chestReduce the load until your hips and chest rise together throughout the ascent.
- Elbows hitting the thighsWiden your stance slightly to give your elbows room to pass inside your knees.
Safety
Heavy loads or fatigue can pull your torso forward, straining your back or causing you to lose the bar. Concentrated pressure in the elbow creases can also cause pain or bruising.
- Set the hooks slightly below standing elbow height and the safety supports just below the bar's lowest position; test both with an empty bar.
- Secure the plates with collars before lifting.
- Start light and end the set when you can no longer maintain your torso position.
- Use a secure bar pad for pressure discomfort, but stop if you feel sharp pain, numbness, or tingling.
If you have existing elbow, arm, or back pain, choose a lighter goblet squat if comfortable or get guidance from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Barbell Pad (optional)
- Lifting Belt (optional)
- Power Rack
- Rack Safety Supports
- Weight Plate
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 3 min
Choose a load that leaves about two good repetitions in reserve.