If you're looking for an exercise that builds raw strength, grit, and mobility all at once, the Zercher Squat might be the best exercise you’re not doing. Despite its immense benefits, it remains a bit of an underground secret, known mostly by strength and conditioning coaches and the athletes they train.
What is the Zercher Squat?
The Zercher Squat is simple but highly effective. Instead of the barbell resting on your shoulders like in a traditional squat, you hold the barbell in the crease of your elbows and perform the squat. This variation offers surprising benefits that can elevate your athletic performance:
Why the Zercher Squat Is a Game-Changer
1. Total-Body Tension
The unique positioning of the bar forces your body to generate full-body tension. From your core to your legs, you’ll be squeezing and bracing like never before. The Zercher Squat naturally teaches proper body mechanics and enhances stability, creating a foundation of strength.
2. Mental Toughness
Let’s be honest—this squat can be uncomfortable. Many people wrap the bar with padding initially because the bar pressing into the elbows isn’t pleasant. But that discomfort pays off in building mental resilience. It’s an exercise that requires grit, and the mental toughness you develop here translates to other aspects of training and performance.
3. Safety First
One of the best aspects of the Zercher Squat is its safety. Because of the positioning, it’s hard to overload the bar to unsafe levels. And if things go south during a rep, you can simply drop the bar forward, no spotter required. This makes it ideal for athletes who train solo or without a lot of equipment.
4. Improves Mobility—Without Needing Much
Many traditional lifts require significant mobility to hit correct positions. The Zercher Squat doesn’t. It naturally mimics how your body moves, making it accessible to most athletes. You can reap mobility benefits without feeling restricted by flexibility issues.
Performing the Zercher Squat
Here’s how to execute this highly effective movement:
Set the bar in a squat rack just below elbow height.
Position the bar in the crease of your elbows, keeping your elbows tight to your sides.
Squeeze your hands together or face your palms upward for stability.
Step under the bar and lift it from the rack.
Take a few small steps back, settle into position, and take a big breath to brace your core.
Squat down until your elbows touch your thighs (like a goblet squat) or fit between them.
Drive up through your legs (and through whole foot) to return to standing.
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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