Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Zercher Squat, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Rectus abdominis, Upper back, Biceps brachii |
Setup
Take the bar from the rack at about navel height; a pad or sleeve on the bar helps the elbows.
How to do it well
- Hold the bar in the crooks of the elbows, hands clasped
- Keep the elbows high and the chest up
- Squat between the knees to full depth
Common mistakes
- Letting the elbows drop and the back round
- Loading it like a back squat on day one
Free programs with Zercher Squat
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.