Zercher Squat

Zercher Squat Instructions

• Position the bar even with your midsection in the rack or squat stand. 
• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Get underneath the bar placing is within the crooks of your elbows.
• DO NOT cross your forearms, this will cause your upper back to round.
• Walk the bar out position your feet as your would for a regular back squat.
• Just outside shoulder width with your toes pointing slightly out.
• To create stability in your hips, screw your feet into the floor and subtly push your knees out.
• You want your torso in a strong position with your upper back and core tight.
• Push your hips back slightly and descend into the bottom position. 
• You will have to push your knees out laterally so your elbows can clear at the bottom of the squat.
• Something that should be done for all squat variations but a must for the Zercher.
• Maintain your core tightness.
• When the crease of your hips reach level with your knee, accelerate back up. 
• Squeeze your glutes at the top position. 

*Tips*

• Use a Fat or Axel Bar if you have access to one.
• If you can only use a regular barbell, wrap a towel around the middle to ease the discomfort of the barbell being in the crook.  
• Your core will be taxed extremely! Because of the bar placement, you will have to use your core to prevent from falling forward.