How to do the Zercher Squat, step by step
- Set the bar in the rack at about belly height and cradle it in the crook of your elbows.
- Hold your hands together in front of you and keep the bar close.
- Set your feet about shoulder-width and brace your core.
- Squat down with an upright torso.
- Drive back up to standing.
Common mistakes and how to fix them
- Upper back roundslock your shoulder blades in place, reduce the weight
- Bar slides downkeep your arms tightly bent and the bar close to your body
- Arm painuse a pad or a towel
How to scale the Zercher Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Goblet Squat
- Zercher Squat with a light bar
- Zercher Box Squat
Also known as
Zercher
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.