How do you do a zercher squat?

How do you do a zercher squat?

While facing the barbell, squat underneath the barbell and position it in the crease of your elbows. Your elbows should be in line with your shoulders and your knuckles should face the ceiling. Rotate your shoulders outward to engage your lats and upper back. Unrack the barbell and take a few steps backward.

How do I improve my zercher squat?

How To Set Up The Zercher Squat Properly

1. Step 1: Place The Barbell In The Crease Of The Elbow.
2. Step 2: Set Your Feet.
3. Step 3: Squat Deep & Keep Upright Torso.
4. Step 4: Let The Elbows Fall Inside The Legs.
5. Step 5: Stand Up & Repeat.

Is the Zercher squat a front squat?

Zercher squats and front squats both use a barbell, but differ in its placement on the lifter. Zercher squats have the bar held in the crooks of the elbows using a half-bicep-curl position. Front squats require the lifter to hold the bar on the front of their shoulders throughout the movement.

What is an impressive zercher squat?

The average Zercher Squat weight for a male lifter is 251 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Zercher Squat? Male beginners should aim to lift 108 lb (1RM) which is still impressive compared to the general population.

Why is zercher squat so hard?

The Zercher squat differs drastically from standard barbell squats — the barbell is held in the crooks of the elbows instead of on the back or front rack. The adjustment in position challenges and strengthens the upper back, arms, and legs and is relevant for nearly every type of athlete.

Why are Zercher squats so hard?

The more upright you are when you do the front squat, the less the core needs to work. Whereas even if you stay upright in a Zercher, you still get an increase in core contraction intensity because of the position of the bar. The Zercher also works really well to strengthen the upper back function in the squat.

Why is it called zercher?

The Zercher squat is named after its creator Ed Zercher, a strongman and power lifter from the 1930s. Apparently Zercher’s home gym resembled a junkyard more than a workout area, and was filled with toys such as anvils, wrecking balls and other assorted pieces of machinery.

What is a good weight to zercher squat?

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How much can you zercher squat?