Zercher Squat

a.k.a. Front-Loaded Barbell Squat

Differentiation: Mechanics

This variation of a front squat is unique from other exercises. Here is how: , unlike a normal front squat, you flare your legs outward. This leg position engages your outer quadriceps. You also hold the barbell in the crux of your crossed arms. It is more difficult to hold the bar using this arm position. You lift less weight because your elbows are weaker than your shoulders. Using this position increases the work done by your lower back, | forearms, | and biceps, | as well as your quadriceps.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Set the Olympic bar onto the rack's pegs at the between the height of your waist and chest.

3) Load plates onto the bar on the rack.

4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand inside the squat rack with your chest facing the bar.

6) Center the bar so it is just below your biceps.

7) Cross your hands above the bar and place them close to your chest for stability.

8) In this way, the bar will run between your biceps and the forearms (location of the elbows, and resting on the upper forearms)

9) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

10) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

11) Place your feet wider than shoulder-width apart and point your toes slightly outward.

12) Straighten your back and point your head upward. This is very important to maintain during the entire movement.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you bend your knees and push your hips back to lower your upper body toward the floor

3) ...until your upper legs are parallel with the floor.

4) Hold this position for a count of one second.

5) Now inhale while reversing this movement

6) ...by pushing with the front of your feet (ball of your feet) to the starting position.

7) Repeat reps for a full set.

8) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep your back flat. Be sure to not round your back during the movement due to the unnatural way the weight is distributed.

Keep your head up and your face forward.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your torso vertical throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

The reason why you should focus on the front part of the feet when pushing is because the barbell is located in front of your body.

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