Zercher Squat

Overall lower, upper muscle strength
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Coach's Tips


How to Zercher Squat

Starting Position

1. Set up a barbell in a squat rack at a height that is just below your shoulders.

2. Step under the barbell and position it in the crease of your elbows, resting it across your chest.

3. Take a shoulder-width stance in front of the barbell, with your toes pointed outwards slightly.

4. Push your elbows into the barbell, to keep it secure and in the correct position.

Proper Form

1. Take a deep breath and then brace your core.

2. Push your hips back and begin to lower your body until your thighs are parallel to the floor.

3. Push through your heels and press your body back up to the starting position.

Breathing Technique

1. Exhale as you push your hips back and lower your body.

2. Inhale as you press your body back up to the starting position.


1. Make sure to keep your core tight and your back straight throughout the exercise.

2. Make sure the barbell is seated securely in your elbows and that your elbows are pushed into the barbell.

3. Do not let your knees collapse inwards during the exercise.

4. Make sure to keep your feet firmly planted on the floor throughout the exercise.

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