Zercher squat
- Advanced
- Barbell
Bar close, upper back tight
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes, Back
How to do it
- Set the bar in the rack at waist height and cradle it in the crook of your elbows, close to your body.
- Squat down by bending knees and hips with your chest up.
- Stand by pushing the floor without letting the bar drift away.
Common mistakes
- Rounding your upper back under the load in front.
- Losing tension in your abs at the bottom.
Tips
- Use a towel or pad on your elbows.
- It demands a lot of core: start well below your back-squat weight.