Zercher Squat

The bar in the crook of your elbows demands a very strong core and upper back; it loads quads and glutes with an upright trunk.

• Compound
• Barbell
• Advanced

How to do it

• Bar in the crook of your elbows, against your chest
• Lower between your legs keeping your trunk upright
• Push the floor away to stand up

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Rounding your upper back
• Letting the bar drop as you lower

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs
• Back

Alternatives

• Front Squat
• Goblet Squat