Exercise Tutorial: Zercher Squat
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Published: June 20, 2020Revised: May 11, 2024Table of Contents
What Is a Zercher Squat
The Zercher Squat is a variation of a conventional squat that places the bar across the crooks of the elbows. Unlike most squatting variations, the Zercher Squat is an exercise that allows for a deep squat without as much pressure on the lower back and more core activation.
How to Zercher Squat
To perform the Zercher Squat, place a bar with the desired weight in a squat rack at waist level. Place the bar in the crooks of the elbows, make sure that the elbows are shoulder-width apart and clasp one fist with the opposite hand. Before lifting the bar out of the rack, breathe through the diaphragm, elongate the spine and contract the core.
Lift the bar and take 2-3 steps out of the rack. Stand with your feet in a comfortable position, generally about shoulder-width apart. Repeat the bracing cues and squat down, pushing your hips back and knees apart in the direction of the feet. Go as deep as possible while maintaining a straight spine and keeping the bar close to the body. Exhale as you come out of the squat, driving through your heels and squeezing the glutes.
Zercher Squat Muscles Worked
The Zercher Squat involves many muscles including:
Spinal Erectors
Some Biceps activation
Zercher Squat Benefits
The Zercher Squat may feel uncomfortable on your elbows at first however, it can save your shoulder health in the long run. The conventional exercise selections for heavy squatting are normally back squats and front squats. To properly perform the back squat, the shoulders will need a lot of external rotation, which most people do not have. Minimal external rotation can result in a compromised shoulder position and potential injury.
The Front Squat is demanding on Thoracic, Lat and shoulder mobility as well. During the Zercher Squat, the arms and shoulders are in front of the body within the normal scapular plane. This positioning will not put the shoulders in a bad position. If upper body mobility is an issue, the Zercher Squat allows for heavy squatting while maintaining the benefits of a conventional squat.
The Zercher Squat is often used with MMA athletes, throwing athletes and even with the elderly population due to the minimal mobility of the upper body required to execute the movement. Additionally, the Zercher Squat is a great way to strengthen the stabilizers of the hips, abductors and adductors. This occurs from the need to activate the hips and knees to drive upwards and go through their full range of motion.
Zercher Squat Variations
There are several variations available for the Zercher squat, including:
Axle Bar Zercher Squat
The Axle Bar Zercher Squat is similar to the original Zercher squat, but instead of a standard barbell, it uses an axle bar. The axle bar's grip is twice as large as that of a standard barbell, making it more comfortable to hold on the arms. An axle bar typically weighs between 13 to 15 pounds.
Zercher Split Squat
The Zercher Split Squat is performed similarly to the original. To assume the position, simply step back with one foot into a split squat stance.
Zercher Bulgarian Split Squat
The Zercher Bulgarian Split Squat follows the same procedure as the Zercher Split Squat, but it requires either a bench or a box to support the back foot.
Zercher Squat Dumbbell
The Zercher Squat Dumbbell is a variation performed without a barbell. Instead, simply hold a dumbbell between the inner elbows.
Zercher Box Squat
The Zercher Box Squat is performed like the original squat, with the addition of a box—either foam or wooden. If a box isn't available, a bench may be used. The movement involves sitting all the way down on the box, bracing the core, and then exploding upwards. Some trainers may instruct touching the box lightly before coming back up. Maintain good form and a braced core throughout.
Zercher Squat Smith Machine
The Zercher Squat Smith Machine is one of the safest variations of the Zercher squat because the stability of the Smith machine ensures the bar does not move. It is crucial to get into the right position, especially for beginners, by correctly placing the feet.
Zercher Squat Alternative
While there are not many alternatives that target the same muscles as the Zercher squat, we will explore a few options for those who cannot perform this exercise.
Common Mistakes While Performing the Zercher Squat
With the load of the barbell being in front of the body in a Zercher Squat, it is common to become fatigued in the standing position between each rep. The tendency is to lose tension in the core, this will lead to hyperextension of the lower back which may cause injury. If back discomfort arises and the core is unable to maintain the braced position braced during the entire movement (including between each rep), rest is advised or the load should be lightened.
Another common mistake is excessive rounding in the upper back. The load in front of the body will put more demand on the upper back, but this is where some of the greatest gains are achieved. To avoid rounding, you will need to engage the upper back. This will also help to keep the bar close to the body.
Zercher Squat vs Front Squat
In both the Zercher Squat and Front Squat the bar is placed in front of the body. This positioning will increase the tension on the core and spinal erectors. The Front Squat is a less forgiving exercise than the Zercher Squat because if the torso leans forward the weight will fall off the shoulders. In the Zercher Squat, the torso can be at any angle and the weight will not slip, making the exercise very versatile.
As well, the Zercher Squat could be modified to target different muscles by changing the angle of the torso. More load can be put onto the glutes and hamstrings when the torso is in a bent over position. To target more quad activation, the torso should be upright. The front squat will also demand more upper body mobility to get into the front rack position, making the Zercher Squat a great squat variation for anyone lacking in upper body mobility.
Zercher Squat Harness
A Zercher Squat Harness is a tool that is used to support the bar during the Zercher Squat. The purpose of this harness is to avoid having to place the bar in the crease of your elbows, which may cause some discomfort.
To use the Zercher Squat Harness, place the upper hooks onto your shoulder blades. Once the harness is secure to the body, squat down to place the bar into the hooks at the bottom of the vest. Ensure that your feet are in a wide stance. Once the bar is hooked into position, grab onto the handles and drive through your heels to propel the hips upwards. Be sure to extend the hips and squeeze the glutes. Return to the starting position and repeat.
What Is a Zercher Squat Pad and How Does It Help?
The Zercher squat pad can essentially be any padding used typically for barbell movements such as hip thrusts or when using a pad for back barbell squats. It also helps cushion the area for holding. This pad reduces pressure on your arms (elbow area), which is why I recommend using a pad when performing a Zercher squat.