Zercher Squats

Exercise Name: ​Zercher Squats

Exercise description:

  • 1. Set the Barbell Height

    • Position the rack hooks: Set your J-cups in a standard squat rack.

    • Set to belly height: The bar should rest roughly at waist to belly button height.

    • Add padding (optional): Wrap a thin gym towel or a specialized pad around the center of the bar to protect your skin and arm tendons.

    2. Lock the Bar into Your Arms

    • Position your elbows: Move your body up to the bar and wedge it directly into the inner creases of both elbows.

    • Set your grip: Clasp your hands tightly together in front of your chest. Alternatively, make two independent fists with your palms facing your body.

    • Pin it to your body: Actively pull the barbell tightly against your midsection. Keeping the bar tucked closely prevents it from pulling your lower back forward.

    3. Unrack and Walk Out

    • Get your feet under: Position your feet directly underneath the bar.

    • Stand to unrack: Take a deep breath, brace your core, and drive through your legs to stand completely straight, lifting the bar out of the rack.

    • Take three shallow steps: Take three controlled steps backward to clear the rack hooks.

    • Set a wide stance: Establish a foot placement slightly wider than shoulder-width, with your toes turned outward slightly.

    4. Control the Descent

    • Breathe and brace: Inhale deeply into your belly and flex your abdominal walls outward.

    • Hinge and break: Initiate the squat by pushing your hips back slightly while bending your knees forward.

    • Push knees outward: Keep your knees tracking directly over your toes as you descend.

    • Sit straight down: Lower yourself smoothly while keeping your shoulder blades pulled back and your chest tall.

    • Find your depth: Squat down until your thighs hit parallel to the ground, or until the bar gently touches your upper thighs. Keep your elbows tucked within the width of your knees so they do not smash into your legs.

    5. Drive to the Top

    • Push the floor away: Drive with steady power through your entire foot, avoiding shifting entirely onto your toes.

    • Lead with the chest: Drive your upper back upward forcefully to prevent your hips from rising faster than your shoulders.

    • Exhale and lock out: Stand fully tall, squeezing your glutes at the top of the movement without forcefully snapping your knees straight.

  • Technique that must be performed to count: Must start and stop fully standing. Thighs are parallel to the ground in the squat position.

  • # of repetitions before shooting: 5-10.

  • Casual division modifier: Lighter weight, body weight, less reps

  • Exercise equipment needed: Barbell, pipe, log.