Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Zercher Squats

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Push
Your Rating: 


7.6

Out of 10

Good

Exercise Rating Read Zercher Squats Reviews
SHARE Bookmark and Share


Zercher Squats Images

Zercher Squats
Click to enlarge
Zercher Squats
Click to enlarge




Zercher Squats Guide

Main Muscle: Quadriceps

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
  2. Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.
  3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Caution: This exercise is not to be taken lightly as you are applying a lot of pressure to your arms when lifting the barbell. It is always a good idea to have a spotter as they can help you keep proper form. Also, make sure that your back is kept straight as bending it can cause an injury.



Alternative Exercises For Zercher Squats

8.4

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Zercher Squats

Exercise Rating
9/10

Dec 3, 2013 3:02 AM: The video is poor...use a wider stance, arms inside of legs, use the bar touching your legs as a depth guide. ATG!



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Zercher Squats

Exercise Rating
10/10

Aug 6, 2013 10:28 PM: Great squat variant when you don't have a squat rack available



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Zercher Squats

Exercise Rating
10/10

Jul 10, 2011 12:32 PM: Worked my core and legs all in one motion. I love it. It has tremendous carry over to other lifts and sports. Do them often!!! Love that pain



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Zercher Squats

Exercise Rating
10/10

Apr 24, 2011 8:22 PM: Anything doing squat is a 10 for me.



comment
Please login to rate this tip.

of people found this review helpful

Review: Zercher Squats

Exercise Rating
1/10

Nov 3, 2009 9:29 AM: Why is the video demonstration showing quarter squats?



comment
Please login to rate this review.

of people found this review helpful

Review: Zercher Squats

Exercise Rating
1/10

Nov 3, 2009 7:41 AM: Feet need to be wider to allow the athlete to achieve proper ROM, which is obviously not pictured in the video.



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com