How to do the Zercher Squat
- Place the barbell in your elbows, clasp your hands, and stand tall.
- Stand with feet shoulder-width apart, toes slightly outward, finding your balance.
- Bend your knees and hips, sitting back until your hips reach knee level.
- Push through your feet to stand up, keeping the bar close and elbows high.
Full technique — 8 steps
- Set the bar in a rack around waist height and hold it securely in your elbow creases.
- Clasp your hands together or keep fists up, then stand tall and step back into position.
- Place your feet about shoulder width apart with toes turned slightly out as needed.
- Take a breath and tighten your stomach hard, keeping your elbows close to your torso.
- Sit down between your heels by bending knees and hips while keeping the bar close.
- Descend until your hips reach at least knee level without letting your torso collapse forward.
- Push through your feet and stand up, keeping elbows up and chest from dropping.
- Finish standing tall with hips and knees fully extended before starting the next rep.
Common mistakes
- Elbows drifting away from torso
- Torso folding over at the bottom
- Knees caving inward on ascent
- Bar rolling down the forearms
- Cutting the squat high
Form cues
- Keep bar in elbow creases
- Tighten stomach each rep
- Sit between your heels
- Drive up together
- Elbows stay close to torso
