Zercher Squat
The bar carried in the crooks of the elbows; the front load forces an upright torso and taxes the trunk.
How to do it
Setup
Bar cradled in the crooks of the elbows, hands clasped, elbows tight to the body.
Steps
- Squat deep, elbows passing inside the knees.
- Keep the torso tall against the front load.
- Drive up through the whole foot.
Common mistakes
Bar rolling on bare arms: pad it or wear sleeves; pain ends sets early. Chest folding: the Zercher IS a brace test; breathe and lock the ribs. Shallow squats: the carry position rewards depth.
Breathing
Big breath at the top, exhale past the sticking point.
