The Zercher squat and it’s variations are one of the less popular variations mainly due to its face value – the barbell sitting in the crook of the elbows definitely won’t gain you many “likes” on social media.
Actually you’ll probably be more likely to have people comment that the lift is dangerous when in reality the discomfort is outweighed by the benefits.
With that said, the Zercher position has a number of benefits if you can get past the bar position and discomfort.
Here’s what you need to know
- The Zercher position will challenge the anterior core, quadriceps, and traps to a great degree than the classic squat
- The Zercher position elicits less spinal compression than the classic squat
- The Zercher position is another tool to add to your arsenal of variation
Here are our top favorites and recommended programming
#1 The Zercher Squat: 1-3RM or 4-5 x 3-6
#2 The Zercher Box Squat – 1-3RM
#3 Anderson Zercher Lift – Sumo stance – 1-3RM
#4 Landmine Zercher Reverse Lunge + Knee Lift: 3-4 x 8-10 each
#5 Zercher Reverse Lunges: 3-4 x 8-10 each
#6 Zercher Step-ups (shown with a ball, but can be done with a barbell as well): 3 x 60s max reps
#7 Sledpull holding a heavy medball: 10 x 60 yards or 400-800 meters for time
Closing
We include Zercher variations in all of our individual plans for the main reason that Zercher variations are a great way to spice things up with your training – you’ll likely be surprised how great these feel when you’re performing them (aside from the discomfort), but be ready for your arms to be sore for the next 48 hours.
