The barbell squat is one of the oldest and most effective strength-building exercises—but before squat racks existed, lifters had to get creative. Back in the 1930s, a St. Louis weightlifter named Ed Zercher figured out how to lift the bar from the floor and hold it in the crook of his elbows to squat.
That old-school move became known as the Zercher Squat. It might look a little unusual, but it’s a powerful tool for building serious leg strength, core stability, and upper-back control.
How to Do the Zercher Squat
Step 1 — Get Set Up
Start with the barbell set in a rack at about waist height. Stand close, squat slightly, and place the bar in the crease of your elbows (between your forearms and biceps). Keep your hands up toward your shoulders, palms facing you, and hold the bar tight against your torso.
Lift the bar out of the rack by standing tall, then step back and set your feet slightly wider than shoulder-width apart.
Form Tip: The bar might feel uncomfortable at first. Wrap it in a towel or use a squat pad while you get used to it. Keeping your palms facing up will help spread the pressure evenly.
Step 2 — Lower Into the Squat
Take a deep breath, brace your core, and push your hips back as you bend your knees. Keep your chest up and your elbows tucked close to your body. Lower down until your elbows (or the bar) lightly touch your thighs.
Form Tip: Don’t relax at the bottom—keep your legs, core, and arms tight. That tension keeps you safe and makes your muscles work harder.
Step 3 — Stand Up Strong
Push through your feet and return to standing while keeping your back straight and your core tight. Squeeze your glutes at the top and keep your elbows close to your ribs.
Form Tip: Move with control, not speed. If you explode upward, the bar might bounce in your arms.
Common Mistakes to Avoid
1. Leaning Forward
Tilting your torso forward can pull the bar away from your body, stressing your lower back.
✅ Fix it: Keep the bar close to your chest and your shoulder blades pulled back.
2. Cutting the Range of Motion
Half squats limit your muscle activation and put more strain on your knees.
✅ Fix it: Lower until the bar reaches your thighs on every rep.
3. Bouncing Off Your Legs
Dropping too fast can make the bar hit your thighs hard—and that’s as bad as it sounds.
✅ Fix it: Control your descent and touch your thighs lightly at the bottom.
Benefits of the Zercher Squat
✅ Builds Strong, Powerful Legs
Your quads, hamstrings, and glutes all work hard in this squat, especially since the bar position forces perfect form.
✅ Strengthens Your Core
Because the bar sits in front of your body, your abs and lower back have to stay tight the whole time—giving your core serious work.
✅ Improves Upper Back Strength
Your traps and rear delts stabilize the bar and prevent you from rounding forward.
✅ Easier on the Lower Back
Compared to back squats, the Zercher squat puts less direct stress on your spine while still delivering great results.
✅ Great for Athletes and Strongman Training
The front-loaded position mimics many strongman movements, like stone lifts and carries, making it a valuable strength tool.
Muscles Worked
- Quadriceps: Drive the squat and extend your knees.
- Glutes: Lock out the hips at the top.
- Hamstrings: Control your descent and stabilize your knees.
- Core (Abs + Lower Back): Keep your torso upright.
- Upper Back: Maintain posture and bar control.
- Biceps: Hold the bar steady throughout each rep.
Who Should Do the Zercher Squat
- Strength Athletes: Powerlifters, strongmen, and anyone looking to boost total-body strength.
- Lifters with Back Issues: Great for training the legs with less spinal load.
- Bodybuilders: An effective leg exercise that also builds a thicker core and back.
How to Program It
For Strength:
3–5 sets of 3–5 reps with heavy weight.
For Muscle Growth:
3–4 sets of 6–8 reps with moderate weight.
For Core Stability:
2–4 sets of 4–6 reps focusing on control and form.
Zercher Squat Variations
- Goblet Squat: Easier to learn, great for beginners or warm-ups.
- Sandbag Zercher Squat: Softer load, more comfortable hold, and great for conditioning.
- Zercher Carry: Walk while holding the bar—killer for your core and upper back.
- Zercher Deadlift: The original version, starting from the floor. Try it once for fun (but maybe just with an empty bar).
Zercher Squat Alternatives
- Front Squat: Same front-loaded benefits with a bar across your shoulders.
- High-Bar Back Squat: More upright torso and less back strain than low-bar squats.
- Safety Bar Squat: Easier on the shoulders, still challenges your core and upper back.
FAQs
Q: The bar hurts my arms. What can I do?
A: Wrap the bar in a towel or use a pad. You can also wear long sleeves or elbow sleeves for extra padding.
Q: Will this damage my elbows or tendons?
A: No. The pressure can be uncomfortable at first, but it won’t harm your tendons. Just avoid it if you already have elbow pain.
Final Thoughts
The Zercher squat is a throwback lift that delivers modern results. It strengthens your legs, builds real-world core power, and toughens your upper back—all while improving posture and mobility.
It might not be comfortable, but it’s worth it. Master it, and you’ll have a new go-to movement for strength and muscle.
