How to perform Zercher squats?

Performing Zercher squats involves placing the barbell in the crook of your arms, close to the body, which changes muscle recruitment and provides a different set of benefits compared to other squat variants. Here's how to execute the Zercher squat effectively:

1. Setup: Place a barbell in a squat rack at about mid-torso height.
2. Bar Placement: Approach the bar and position it into the crook of your elbows. It might be helpful to use a pad around the barbell to alleviate discomfort.
3. Grip and Stance:
   • Clasp your hands together, creating a solid base for the bar.
   • Position your feet shoulder-width apart with toes slightly pointing outward.
4. Lift the Bar: Lift the bar off the rack by straightening your back and legs while keeping the bar secured in your arms.
5. Perform the Squat:
   • Initiate the squat by pushing your hips back and bending your knees.
   • Aim to keep your elbows between your knees at the bottom of the squat.
   • Ensure a consistent natural curve in your spine throughout the movement.
6. Drive Up: Push through your heels and extend your hips and knees to return to the standing position.
7. Proper Rack Technique: After completing your reps, carefully return the bar to the rack.

Remember, the Zercher squat can be challenging to master due to its unique bar position, resulting in different muscle recruitment, and it especially activates the mid back and glutes. It also mirrors how you might lift and move heavy objects in everyday life, such as lifting furniture or heavy bags, making it a functional exercise 1 2.

Be mindful to practice good form and consider starting with lighter weights to build comfort with the movement. Keep your movements controlled, particularly when lowering and lifting to avoid strain or injury.