Legs
Zercher Squat
A high-leverage squat variation designed to punish weakness in the core, upper back, and quads.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.