Zercher squat
The Zercher squat is an effective exercise for building both size and strength that can give your training routine a unique challenge. It involves the barbell being placed in the crook of your elbows as you perform the regular squat movement. Although it may feel awkward at first, it won't take long for your body to become accustomed to the position and the exercise will become second nature.
This type of squat is great for athletes looking to develop their core strength and stability as the barbell is positioned lower than in a traditional back squat. This means that more weight can be used compared to your other squat variations, allowing you to really challenge yourself and push your body to its limits.
The Zercher squat is also beneficial for those who may have shoulder issues, as the barbell isn't resting on the shoulders like in a traditional back squat. This makes it a great alternative to the traditional squat, allowing those with shoulder issues to still work their lower body without putting strain on their joints.
Although the Zercher squat can be a great addition to any strength training program, it's important to note that proper form is key to avoiding injury. It's always best to have a qualified professional guide you through the exercise to make sure you're performing it correctly. With practice and dedication, you'll soon be reaping the rewards of this unique and effective exercise.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The Zercher squat is an effective exercise for building both size and strength that can give your training routine a unique challenge.
- This type of squat is great for athletes looking to develop their core strength and stability, as the barbell is positioned lower than in a traditional back squat.
- This allows for more weight to be used compared to other squat variations, giving you the opportunity to really challenge yourself and push your body to its limits.
- The Zercher squat is also beneficial for those who may have shoulder issues, as the barbell isn't resting on the shoulders like in a traditional back squat.
- This exercise is impossible to perform without fully engaging your entire body, building the quads, glutes, hamstrings, biceps, and upper back.
- The Zercher squat can be an alternative to spinal loading, allowing those with shoulder issues to still work their lower body without putting strain on their joints.
- It's important to use proper form when performing the Zercher squat to avoid injury, and it's best to have a qualified professional guide you through the exercise.
- With practice and dedication, you'll soon be reaping the rewards of this unique and effective exercise.
Step by Step Instructions For Zercher squat
- Set the barbell on a squat rack at the appropriate height, above the waist and below the chest.
- Lock your hands together and place the bar on top of your arms, in the crook of your elbows.
- Step away from the rack and position your legs with a shoulder-width medium stance, toes slightly pointed out.
- Keep your head up and maintain a straight back.
- Lower the bar by bending your knees, maintaining a straight posture and head up.
- Continue lowering until the angle between your upper leg and calves is slightly less than 90 degrees.
- Inhale as you lower the bar.
- Ensure that your knees are in line with your toes, not extending past them.
- Raise the bar by pushing the floor with the balls of your feet.
- Straighten your legs and return to the starting position.
- Exhale as you raise the bar.
- Repeat for the recommended number of repetitions.
- Use caution and do not underestimate the pressure on your arms while lifting the barbell.
- Consider having a spotter to help maintain proper form.
- Keep your back straight throughout the exercise to avoid injury.
Warm Up Tips
- Perform a dynamic warm-up to increase blood flow and prepare your muscles for the exercise. This can include exercises such as jogging, jumping jacks, or leg swings.
- Do some mobility exercises to loosen up your hips and improve your range of motion. This can include exercises such as hip circles or lunges with a twist.
- Warm up your upper body by doing some shoulder and arm stretches. This will help prepare your arms for holding the barbell in the Zercher position.
- Start with a lighter weight and gradually increase the load as you warm up. This will help your body adjust to the weight and allow you to practice your form before adding more resistance.
- Perform a few sets of bodyweight squats to activate your leg muscles and reinforce the proper squatting technique. Focus on keeping your back straight and your knees aligned with your toes.
- Before starting your working sets, do a few warm-up sets with lighter weights. This will further prepare your muscles and joints for the heavier loads to come.
- Listen to your body and take breaks if needed. If you feel any pain or discomfort, stop the exercise and seek guidance from a qualified professional.
- Remember to breathe properly throughout the warm-up and the exercise. Inhale as you lower the bar and exhale as you push it back up.
- Stay hydrated and fuel your body
Zercher squat Safety Tips
- Perform the Zercher squat inside a squat rack for safety purposes.
- Set the bar on a rack at the appropriate height, above the waist but below the chest.
- Lock your hands together and place the bar on top of your arms, between the forearm and upper arm.
- Ensure that you are holding the bar properly, with your arms crossed and the bar running across them.
- Step away from the rack and position your legs in a shoulder-width medium stance with toes slightly pointed out.
- Keep your head up at all times and maintain a straight back.
- Lower the bar by bending your knees while keeping a straight posture and head up.
- Continue lowering until the angle between your upper leg and calves is slightly less than 90 degrees.
- Inhale during this portion of the movement and ensure that your knees are in line with your toes.
- Raise the bar by pushing the floor with the ball of your foot and straightening your legs.
- Exhale during this portion of the movement and return to the starting position.
- Repeat the exercise for the recommended number of repetitions.
- Always have a spotter present to help you maintain proper form and provide assistance if needed.
- Keep your back straight throughout the exercise to avoid injury.
- Seek guidance
Incorporating Into Other Workouts
The Zercher squat is an exercise that can be incorporated into your workouts to target multiple muscle groups and provide a unique challenge. Here's how you can incorporate this exercise into your routine:
1. Warm up: Start your workout with a dynamic warm-up to prepare your body for the upcoming exercise. This can include exercises like jogging, jumping jacks, or lunges to increase your heart rate and loosen up your muscles.
2. Set up: Place the barbell on a squat rack at the appropriate height, above your waist and below your chest. Lock your hands together and position the bar on top of your arms, in the crook of your elbows.
3. Stance and posture: Step away from the rack and position your legs in a shoulder-width medium stance, with your toes slightly pointed out. Keep your head up and maintain a straight back throughout the exercise.
4. Perform the squat: Begin the movement by bending your knees and lowering the barbell while maintaining a straight posture and head up. Continue lowering until the angle between your upper leg and calves is slightly less than 90 degrees. Inhale as you lower the barbell.
5. Raise the bar: Push the floor with the balls of your feet as you straighten your legs and raise the barbell back to the starting position. Exhale as you raise the bar.
6. Repeat and adjust: Repeat the exercise for the recommended number of repetitions. If you find the exercise too challenging or your form is