Zercher Squats

What is Zercher Squats? Zercher squats are a compound strength training exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. Unlike traditional squats where the barbell rests on the upper back, in Zercher squats, the barbell is cradled in the crooks of the elbows in front of the body. This unique positioning challenges the core, upper back, and arms in addition to the lower body muscles.

Zercher Squats Tutorial

1. Stand with your feet shoulder-width apart and place the barbell in the crooks of your elbows.
2. Engage your core, keep your chest up, and maintain a straight back.
3. Lower yourself into a squat position by bending your knees and pushing your hips back.
4. Keep your weight on your heels and ensure your knees do not go past your toes.
5. Push through your heels to return to the starting position.

Common Mistakes

• Allowing the elbows to drop, causing the barbell to fall forward.

• Rounding the back instead of keeping it straight, which can lead to injury. - Leaning too far forward or backward during the squat.

• Not engaging the core muscles, leading to instability.

Tips for Better Results

• Start with lighter weights to master the form before increasing the load.

• Focus on keeping the core tight throughout the movement. - Keep the barbell close to your body to maintain balance and control.

• Ensure proper breathing - inhale on the way down and exhale on the way up.

Muscles Worked Zercher squats primarily target the following muscles:

• Quadriceps - Hamstrings - Glutes - Core muscles - Upper back - Biceps