Barbell Zercher Squat
The Zercher squat holds the barbell in the crooks of your elbows, forcing an extremely upright torso and crushing quad activation. It builds tremendous core strength and is one of the most quad-dominant barbell squat variations.
How to Perform
Cradle the bar in your elbow creases with hands clasped together in front of your chest.
Stand with feet shoulder-width apart and brace your core hard before descending.
Squat down while keeping the bar close to your body and your torso as vertical as possible.
Drive up through your heels, maintaining the upright position throughout.
Use padding or a towel on the bar to protect the insides of your elbows.
Common Mistakes to Avoid
Letting the bar slip down the forearms, losing the stable rack position.
Rounding the upper back under the load, which compromises spinal safety.
Starting too heavy — the elbow position is unfamiliar and needs gradual loading.
Muscle Activation
Variations
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