The Zercher Squat is named after powerlifter and strong man, Ed Zercher. This squat is similar to front barbell squat with the exception of bar placement. Instead of placing the bar across the anterior deltoid (front shoulder) it is cradled between the biceps and forearms and held at the lower chest level. This version of a squat was used as far back as the 1930s! Very few people use this squat today as it is very demanding and requires a great deal of skill and proper form. The Zercher Squat is a great exercise to target the butt and thighs! It is an advanced exercise and should be attempted by those who have mastered the barbell squat first.
PRIMARY MUSCLES TARGETED
Quadriceps
Gluteals
STABILIZER MUSCLES
Hamstrings
Abdominals
Erector Spinae
Abductors (Outer Thigh)/Adductors (Inner Thigh)
Hip Flexors/Extensors
SET UP FOR THE ZERCHER SQUAT
- Set up a bar in the squat rack with a weight that you can perform the exercise with good form (I recommend doing a set with just the bar at first).
- Set the bar at chest level.
- Place your elbows under the bar keeping the bar close to chest.
- Be sure to keep your chest high and back straight throughout the entire range of motion.
- Your feet should be about shoulder width apart. (see above photo for proper position).
EXECUTION OF ZERCHER SQUAT
- Once in the correct position, lift the bar off the squat rack support pins and step back with the barbell.
- Slowly lower your body into a squat while maintaining a straight back. Be sure to sit back with your hips as you descend into the squat position.
- At the bottom of the squat, contract the gluteal and quadriceps muscles to stand up to the beginning position.
- Be sure to maintain proper alignment throughout the entire movement. Keep the arms flexed and the barbell in your flexed arm between the biceps and forearms.
- Avoid leaning froward or rounding the shoulders throughout the movement.
TIPS
- Maintain proper form, do not let the knees travel to far over the foot. Be sure to sit back into the squat bending at the hips rather than the lover back.
- I DO NOT recommend this exercise for anyone who has a pre-existing back, knee or elbow issues. THIS IS AN EXERCISE THAT REQUIRES SUPERVISION FROM A CERTIFIED PERSONAL TRAINER!
- Start slow and with low reps to prevent strain.
**Do not attempt this exercise if you have a pre-existing orthopedic issues!
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.