Why should I do Zercher squats instead of back squats?

Zercher squats place the load in front of the center of gravity, which forces higher core activation and allows for a more upright torso. They are excellent for those with shoulder mobility issues that prevent them from holding a bar behind their neck.

How do I deal with the pain in my elbows?

You can use a thick bar, wrap a towel around the barbell, or wear elbow sleeves to cushion the pressure. Over time, your forearms and elbows will desensitize to the sensation of the heavy load.

Is this a good exercise for building a strong back?

Yes, because the weight is held in front of you, your spinal erectors and upper back muscles must work isometricially to prevent you from collapsing forward.

Zercher Squat Form Guide: Build Quads and Core Strength

Master the Zercher squat with our step-by-step guide. Learn how to increase core stability and leg power using this effective barbell variation.

How to Perform

Set a barbell in a rack at roughly elbow height and position yourself so the bar rests in the crooks of your elbows.
Clasp your hands together or make fists and pull your elbows tight against your ribs to secure the weight.
Stand up to unrack the bar and take two small steps back into a shoulder-width stance with toes slightly flared.
Inhale deeply into your belly to create intra-abdominal pressure and begin the descent by pushing your hips back and knees out.
Lower yourself until your elbows touch your thighs or the crease of your hip drops below the knee.
Drive through your mid-foot to return to a standing position while keeping your torso as upright as possible.

Common Mistakes

Allowing the upper back to round forward under the weight of the bar.
Holding the bar too far away from the torso rather than tight against the ribs.
Dropping the elbows toward the knees too quickly, causing a loss of tension.
Failing to maintain a full range of motion due to bicep or forearm discomfort.

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Upper Back
Core
Biceps

Related Guides

Quads · Legs