Zercher Squat
The bar rides in your elbows — savage on the core and upper back, secretly great for squat depth.
Quads, Glutes, Core, Upper BackBarbell + PadAdvanced
Setup
- Bar (padded) cradled in the crooks of your elbows, hands clasped.
- Feet shoulder-width, chest proud against the load.
How To Do It
- Squat between your elbows — the front load lets you sink deep.
- Fight the fold: chest up the entire rep.
- Drive up without letting the bar roll.
Breathing
Big brace at the top, exhale rising.
Common Mistakes
- Letting the elbows drop — the bar pulls you into a crunch; stay proud.
- Skipping the pad — your arms will negotiate the set for you.
Coach Sam's cue: Hug the bar, hate the bar, finish the rep.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.