Zercher Squat

SquatBBRackPlates

Bar held in the crook of the elbows against the torso. A brutal core, upper back, and quad builder that requires no rack mobility and directly transfers to strongman-style loaded carries.

Demo: Exercise Demo

Sets

3

Reps

6-10

Rest

2 min

Contraindications

Bar pressure on the forearms/elbow crooks can bruise — use padding. High core bracing demand; not ideal for those with abdominal hernia history.

Setup

Bar set at a height that allows lifting it into the crook of the elbows from a partial deadlift position, or from J-hooks in a rack.

Execution

  1. 1Cradle the bar tightly against the torso in the elbow crooks
  2. 2Brace the core hard — this position demands maximal trunk stability
  3. 3Descend keeping the bar close, knees tracking out
  4. 4Reach comfortable depth without the bar hitting the knees
  5. 5Drive up to standing

Key cues

  • Bar glued to the body
  • Big brace before every rep
  • Knees out, chest up
  • Squeeze the bar into your sides
  • Stand tall to finish

Common faults

  • Bar drifting away from the torso, straining biceps/elbows
  • Rounding the upper back
  • Excessive forward lean causing the bar to hit the knees
  • Insufficient bracing leading to trunk collapse
  • Setting up too heavy before mastering the position

Tweaks

  • Pad the bar for elbow comfort
  • Use a slightly wider stance if the bar hits the knees at depth
  • Combine with a Zercher carry finisher

Regressions

Barbell Front-Loaded Good Morning (Zercher Good Morning)Kettlebell Goblet Squat

Progressions

Barbell Front Squat

Muscles

Primary: Quadriceps, Core, Upper Back

Secondary: Gluteus Maximus, Biceps, Forearms

Notes

Named after Ed Zercher, an early-1900s strongman. A favorite of strongman and general strength coaches for building bulletproof cores.

Sources

Attribution: Alan Thrall / Untamed Strength