Muscles worked
What the zercher squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the rack low. Put the J-hooks around the height of your lower ribs or belly button, so you can bend your knees slightly and scoop the bar into your elbows without reaching down for it.
- 02
Set the safeties. Set the safety arms just below your bottom position, about where the bar sits when your elbows reach your thighs. Test with an empty bar first.
- 03
Pad your elbows. Wrap a thin pad or folded towel around the middle of the bar, or wear a long sleeve. The bar sits on the inside of your elbows and bare skin gets sore fast.
- 04
Hook the bar. Step up close, bend your knees, and slide your forearms under the bar so it rests deep in the crook of both elbows, centered on your body.
- 05
Lock the arms in. Bring your hands together or clasp them in front of your chest, with your forearms angled up. Squeeze the bar into your body and pull your shoulder blades back.
- 06
Stand and step back. Brace, stand the bar up out of the hooks, and take two or three short steps back. Set your feet about shoulder width with your toes turned out slightly.
Step by step
How to do the zercher squat
- 01
Brace. Take a big breath into your belly, tighten your abs, and lift your chest. Keep the bar pulled tight against your body.
- 02
Sit down. Bend your hips and knees together and sit straight down between your heels, pushing your knees out over your toes.
- 03
Stay upright. Keep your chest up and your elbows in front of you as you descend. The bar should travel straight down over your midfoot.
- 04
Reach depth. Go down until your elbows nearly touch your thighs, or as deep as you can while your back stays flat. Do not rest your elbows on your knees.
- 05
Stand up. Drive your whole foot into the floor and stand, keeping your chest rising at the same rate as your hips.
- 06
Rack. After the last rep, walk forward until the bar is over the hooks, then bend your knees to set it down. Do not lean forward to drop it in.
Cues to say in your head
- Bar deep in elbows
- Chest up, hands high
- Squeeze the bar in
- Sit between your heels
- Knees out
- Drive the floor away
Fix these first
Common mistakes
Chest folding forward out of the bottom
Keep your brace and drive your chest up as your hips rise, so they move together. If your hips shoot up first every rep, the load is too heavy.
Bar sliding down toward the wrists
Set it deep in the crook of the elbows and keep your hands together and forearms angled up so the bar has nowhere to roll.
Upper back rounding under the load
Pull your shoulder blades back before you unrack and squeeze the bar into your torso. Stop the set when you can no longer hold that position.
Elbows resting on the knees at the bottom
Elbows go inside or just above the thighs, not onto the knees. Sit between your heels so there is room for your arms.
Knees caving in
Push your knees out in line with your toes on the way down and the way up.
No elbow padding
Use a pad, towel or sleeve. Pain in the elbow crook makes you loosen your grip on the bar and lose position.
Stay safe
Squat inside a rack with the safety arms set just below your bottom position, so a missed rep can be lowered onto them by sitting down under control. Pad the bar or wear sleeves, because the bar presses directly on the inside of your elbows. Start lighter than your front squat and build up slowly, since the hold and upper back usually limit you before your legs do. Stop if you feel sharp pain in your elbows, knees or back, or numbness in your forearms, and get it checked if it does not settle.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 3 to 5 | 80–88% 1RM | 2 to 4 min |
| Muscle | 3 to 4 | 6 to 10 | 67–80% 1RM | 2 to 3 min |
| Technique | 3 to 4 | 5 to 8 | 50–65% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–175lb
3 to 4 sets of 6 to 10 reps, 2 to 3 min rest. Good as a second squat of the day. End the set when your chest starts to drop, not when your legs give out.
Warm up to 160 lb
Tap a set to see its plates.
45 + 10 + 2.5
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Zercher Squat questions
What muscles does the Zercher squat work?
Mainly the quads and glutes, with the adductors helping out of the bottom. Holding the bar in front makes your upper back, abs and lower back work hard to keep you upright, and your biceps hold the bar in place.
What is a Zercher deadlift?
A Zercher deadlift lifts the bar from the floor or low blocks with it held in the crook of your elbows, so you have to squat or hinge deep to get your arms under it. It is usually treated as an advanced strongman style lift and is very hard on the elbows, so learn the Zercher squat out of a rack first.
How do you stop the Zercher squat hurting your elbows?
Wrap a pad or folded towel around the bar, or wear long sleeves, and keep the bar deep in the crook of the elbow rather than on the forearm. Some soreness while you adapt is common; build the load up slowly.
How deep should you go on a Zercher squat?
Squat until your elbows nearly touch your thighs, or as low as you can with a flat back and your chest up. Keep your elbows inside or above your thighs rather than resting them on your knees.
Should I clasp my hands on a Zercher squat?
Yes, most coaches have you bring your hands together or clasp them in front of your chest. It locks the bar into your elbows and helps keep your upper back tight.
Is the Zercher squat good for beginners?
It is better as a second squat once you can already squat well. Learn the pattern with a goblet squat first, then start the Zercher light because the hold usually limits you before your legs do.
Train in Protocol
Log your zercher squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.