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Expert
Zercher Squat
muscle building and strength
legsBarbellPower Rack
Instructions
- 1Hold barbell in crook of elbows, arms crossed in front of chest
- 2Stand with feet shoulder-width apart, chest up
- 3Lower body by bending knees and hips simultaneously
- 4Go down until thighs are parallel to floor or below
- 5Drive through heels to return to starting position
Coaching Cues
- Keep chest up and back straight throughout movement
- Maintain tight core for stability
- Barbell should rest comfortably in elbow crooks
Common Mistakes
Rounding lower back
Fix: Keep chest up and core engaged
Letting barbell slip from elbows
Fix: Grip barbell firmly with hands
Breathing
Inhale on descent, exhale on ascent
Recommended Reps
3–4 sets of 6–10 reps
Safety Notes
- • Always use safety pins or spotter
- • Start with light weight to master form
- • Use padding on elbows if needed for comfort
