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Zercher Squat

The Zercher Squat is a rare form of squat exercise in the gym. It is named after Ed Zercher, a powerlifter from the 1930s who strengthened leg muscles through his modification of squats. Ed Zercher, weighing only about 70 kilograms, varied many exercises that are scarcely known or practiced today.

In the execution of Zercher Squats, the barbell is held in front of the body similar to Front Squats, but with a different grip. This reduces pressure on the spine, making Zercher Squats a pleasant alternative to traditional squats that can be integrated into your workout routine.

The muscles targeted in Zercher Squats focus on the front of the thighs and the buttocks. Specifically, you stimulate the quadriceps femoris, biceps femoris, and gluteus maximus muscles. Additionally, the erector spinae, adductor, and abdominal muscles are trained.

Body position

Performing Zercher Squats starts in a standing position with feet about shoulder-width apart. To enable a deeper squatting position, the toes can slightly point outward. The barbell is placed in a rack in front of the body. The bar is positioned in the crooks of the elbows, which are about shoulder-width apart. Forearms are raised vertically to stabilize the barbell. Elbows are kept close to the body, allowing the barbell to rest against the upper body. The gaze is forward, the back is upright, with the lower back maintaining a natural arch to protect the spine.

A tip: With heavier weights, it is advisable to take a deep breath during the standing phase before the downward movement to build pressure in the abdominal area and increase stability. With lighter weights, focused breathing can also be done during the downward movement.

Movement execution

The execution of Zercher Squats begins by pushing the hips backward and bending the knees as if sitting on a chair. The upper body tilts slightly forward but remains upright. The movement continues until the elbows touch the inside of the thighs. Then, the legs are straightened, engaging the buttock muscles, and pushing up through the heels. The knees tend to move outward and stay aligned with the toes. Exhaling occurs during the upward movement, returning to an upright standing position. It is crucial to keep the barbell close to the body to avoid excessive strain on the lower back.

Some athletes argue that the ideal position is achieved when the thighs hover parallel to the ground, while others believe that the hips should be lower than the knees. Due to individual differences, there is no set optimum here. Occasionally, it is also claimed that the knees should not extend beyond the toes. However, this rule is not set in stone and should be decided based on anatomical considerations. Find the execution that is perfect for you.

Stressed muscles and common mistakes

To minimize the risk of injury and simultaneously achieve maximum training effectiveness, we present to you the most common mistakes in Zercher Squats.

✅ Excessive Weight: Due to the specific position of the barbell, it is not advisable to use the same weight as in traditional squats. Therefore, the weight should be reduced. Many athletes prefer to choose approximately half the weight of a regular squat.

✅ Non-Vertical Forearms: Ensure that the forearms are as vertical as possible in the special position of the barbell. This assists you in stabilizing the barbell and guiding it close to the body.

✅ Curved Back: During Zercher Squats, the back should be consistently straight, forming a natural arch only in the lower region. Avoid curving the back, especially during the upward movement, to compensate for lack of strength.

✅ Unstable Legs: The legs should be stable during the execution of Zercher Squats. Turn your feet slightly outward to allow the knees to move in the same direction, achieving an upright starting position.