Zercher Squat

The Zercher squat places the barbell in the crooks of the elbows rather than on the back or front deltoids. The lifter clasps their hands together to secure the bar and squats to depth. Because the load is held in front of the body at waist height, maintaining balance requires a nearly vertical torso throughout.

The exercise makes significant demands on the upper back and core. The bar position creates a strong anterior pull that the thoracic extensors and core must resist continuously. Bicep and elbow discomfort is common and diminishes as the connective tissue adapts — it is not an injury risk with moderate loading.

Zercher squats are used by strongman athletes for their carry and stone-lifting carryover, and by coaches who want to teach the upright squat pattern without requiring front rack mobility. They are not common in powerlifting but are a legitimate strength tool.

• Elbows stay in front of the body — do not let them flare or drift back
• Sit down between the legs, not back — the bar position demands it
• Brace harder than a back squat — the pull is greater and it is forward
• Keep the chest up; the moment it drops the bar rolls toward the wrists

• Starting with too much weight — the elbow discomfort is limiting early on; start light and build over weeks
• Rounding the upper back — the forward bar position invites thoracic flexion; fight it actively
• Using a bare bar on the elbows — wrap a towel or use a pad until connective tissue adapts

• front squat→
• squat→
• goblet squat→