Squats are a staple in most training programmes due to the vast benefits they provide. However, it can be difficult to know which squat variation suits you best with an ever-expanding encyclopaedia of squat variations in the fitness industry, with some more alternative than others. The Zercher squat is a prime example of one of the more alternative squat variations that has rapidly gained popularity.

What Are Zercher Squats?

Zercher squats, similar to goblet squats, utilise an anterior load, where the weight is held in the upper body. However, unlike a goblet squat, the Zercher squat uses a Barbell, which is held evenly between the forearm and bicep. They are named after Ed Zercher, a powerlifter and strongman from America in the 1930’s.

How to Do Zercher Squats

• Set up a barbell on a Squat Rack, roughly belly button height.

• Squat down to the height of the bar and wrap your arms around the bar so that the bar sits evenly across the underside of your elbow joint, between your forearm and bicep, punching your fists to the sky.

• Take a deep brace and stand tall, lifting the barbell off the rack and stepping backwards into your start position.

• Adjust your feet so that they are just wider than your elbow in the rack position, so that they don’t get in the way of each other, pointing your feet slightly outwards (approximately 10 and 2 on a clockface).

• Take another deep brace and sit between your knees, keeping your fists high to the sky, until your get below parallel.

• Stand back up, with your hips and shoulders rising at the same rate, to complete the rep.

• Increase difficulty by adding Bumper Plates to the bar. Ensure you’re comfortable with the movement before increasing the load

What Muscles Do Zercher Squats Work?

The Zercher squat, like any squat variation, is a great compound exercise that predominantly works the low body and core muscles, for instance, the quads, glutes, adductors and erector spinae. However, unlike variations like the barbell back squat, the Zercher squat more heavily biases the core and erector spinae due to the rack position. So, while the lower body works very hard, it is the core and back muscles that will be the major limiting factor in the weight you are able to lift.

What Are The Benefits of Zercher Squats?

They Are Easy For Beginners

The anterior load used in the Zercher squat makes it very easy for beginners to get into a deep squat position because the bar forces you to stay very upright.

It Causes Increased Core Work

As previously discussed, the major limiting factor in a Zercher squat is you core strength in relation to your ability to hold the load in your front Zercher position. This means that the core is worked to a much greater degree, relative to other squat variations, making it a great variation if your core and core bracing is holding you back from lifting more weight in your traditional back squats.

It Allows You to Squat Heavy if you Have Poor Mobility

It’s very common, especially in those new to the gym to struggle with upper back mobility, making the front rack of a front squat or the back rack of a back squat difficult to get into, which can place excessive stress on the wrists and/or shoulders. The Zercher squat does not require such levels of shoulder flexion, abduction or external rotation, making it a mobility friendly variation that anyone can do.

What if the Zercher Rack Position Hurts My Arms?

If the Zercher rack position is uncomfortable, fear not, you do not have to give up this great squat variation. Instead, simply wrap a Bar Pad around the bar, cushioning the barbell against your arms.

Add this squat variation into your training if your core and back strength is letting you down during your other squat variations, or if you struggle with other squat variations, so that you can continue to squat, no matter what your limitations!

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Power Racks and Cages ; Exercise Type > Strength