The Zercher squat is a variation to the traditional squat that strengthens the entire lower body with an emphasis on the quads, glutes, and hamstrings. The position of the bar during the Zercher squat puts less force and strain on the spine.
Instructions
Stand in front of the bar and bend your knees into a slight squat position. Extend both arms and position the bar in the crook of your arms. Flex your arms and pull the weight in against your chest. Drive yourself upward into your starting position.
Push your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Your elbows should hold the bar securely in place and should not move. As you squat, make sure that your chest remains upright. Pause, then press your body back up to the starting position.
Trainer’s Tips
Do not allow your shoulders to roll forward during the movement. Focus on pulling them down and back the entire time.
Keep your back flat during the exercise to avoid injury.
Keep your knees out and centered over your feet throughout the exercise. Avoid letting them roll in as you squat.
