- From rack with barbell upper waist height position, forearms
under bar and in front of bar with elbows shoulder width apart.
Cross wrists and pull bar in, close against body. Lift barbell
from rack. Step back with wide stance, feet pointing out 20-30°.
- Squat down by bending hips back while allowing knees to bend
forward, keeping back straight, hands close to body, and knees
pointed same direction as feet. Descend until thighs are near
parallel. Extend knees and hips until legs are straight. Return
- Turning knuckles up places bar more on Brachioradialis
rather than more sensitive crook of elbow. Keep head facing forward,
back straight and feet flat on floor; equal distribution of weight
through forefoot and heel. Knees should point same direction
as feet throughout movement. Also see rear
- Zercher Squat was created by Ed Zercher, a strongman from
1930s. This style of squat removes axial loading and instead,
places load in front of body, allowing more upright torso position.
- Louie Simmons
commits on the benefits of Zercher Squats:
- It teaches you exactly how to squat. It teaches
you to push your knees apart. Push your chest up. Push your buttocks
out. The whole nine yards.
The Zercher Squat also has carryover to activities of first
responders, laborers, and strongman movements: (1) Atlas Stone
Event, (2) Africa Stone Carry, and (3) Yoke Carry.