Elite Physique The New Science of Building a Better Body

Zercher Squat
SQUATS
The Zercher squat is named after the late strongman Ed Zercher. Holding a barbell or
sandbag in the crooks of your elbows is useful for a wide variety of exercises including
the split squat, lunge, and walking.
HOW TO DO IT
1. Place a barbell on the pins in a power rack at a height just below your elbows.
Dip underneath the bar and position it in the crooks of your elbows, with your
arms bent and palms facing you. Lift it off the rack, step back, and position your
feet about shoulder-width apart, toes forward or pointed out slightly (see figure
a). Wear long sleeves to minimize skin irritation.
2. Push your hips back and lower yourself as far as you can while keeping your
lower back in its natural arch (see figure b).
3. Push back to the starting position and repeat.
a
b
ADVANTAGES
• This variation works more upper back muscles than the back squat, as well as
the biceps.
• It works well for people who lack the wrist mobility that’s necessary for a front
squat.
• The Zercher barbell position can be used for a wide variety of exercises including
the split squat and lunge variations.
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COACHING CUES
• For most lifters, the goal is to lower until the elbows touch the tops of the thighs.
• Keep your chest held high, knees wide, and shoulder blades pulled together.
• A power rack with the pins set at an appropriate height is necessary to prevent
low back strain while removing the barbell after each set.