ZERCHER SQUAT

WHAT IS A ZERCHER?

A Zercher squat is a type of squat exercise where the barbell is held in the crook of the elbows, rather than on the back or the front of the shoulders. It’s named after Ed Zercher, a strongman from the 1930s. The Zercher squat targets the quadriceps, glutes, and core muscles, and also engages the upper back, biceps, and forearms due to the unique holding position.

THAT LOOKS UNCOMFORTABLE

Yes, yes it is!

BUT THATS LESS OF A PROBLEM THE MORE YOU DO IT RIGHT?
Absolutely - once you get past the initial discomfort - its all good. Call it ‘Character Building’

WHY?
Well - I actually started doing these after I injured my neck doing martial arts. It allowed me to squat more weight. Thanks to the zercher hold, I was able to develop the best leg and back strength I have ever had! Besides - it looks awesome and feels even better.

EXTRA BONUS

You can also deadlift the bar off the floor, onto your legs, hit the zercher squat and have a ferocious strength combo without needing a rack - this is the ultimate lift!

Benefits of Zercher Squats:

  • Core Strength: Holding the barbell in front of the body challenges the core muscles to maintain stability and posture.

  • Upper Body Engagement: The arms, shoulders, and upper back muscles are actively engaged to support the weight.

  • Quadriceps Focus: The movement places significant emphasis on the quads due to the upright torso position.

  • Versatility: Can be performed with different equipment such as sandbags, dumbbells, or kettlebells for variation.

  • Functional Strength: Mimics real-life lifting movements and can improve functional strength and balance.

Honestly - this is my favourite squat variation, and one I think everyone should do. For more information - drop us a message in the form below.

Ben Waters