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Legs
Zercher Squat
A front-loaded squat holding the bar in the elbow creases.
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Target
Legs
Category
Lower body · Strength
Difficulty
Advanced
Sets
3
Reps
6-10
Execution
How to perform
1. Set the bar in a rack with safety supports and use a light load with optional elbow padding.
2. Secure it in your elbow creases, clasp your hands and brace your trunk.
3. Squat with heels grounded and knees tracking with toes, keeping the bar close.
4. Drive through your feet to stand and re-rack safely; stop if elbow pressure is painful.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Set the bar in a rack with safety supports and use a light load with optional elbow padding
- 2Secure it in your elbow creases, clasp your hands and brace your trunk
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.