Intermediate exercise

Zercher Squat

Technique

How to perform Zercher Squat

Set a barbell in the rack between waist and chest height.
Place the bar in the creases of your bent elbows and hold your hands together to keep it close to your torso.
Stand to clear the rack and step back into a roughly shoulder-width stance with your toes slightly turned out.
Brace your torso and bend your hips and knees together to descend with your feet planted.
Keep your knees aligned with your feet and lower only as far as you can maintain the bar position and trunk control.
Press through your whole feet and extend your hips and knees to stand again.
After the set, return the bar to the rack under control.

Programming relevance