What Are Zercher Squats

If you are into fashion, then you should be aware of its nature—that it moves in a cycle. Meaning, what was in style 30 or 40 years ago will eventually outgrow the obscurity and will become cool again. The same thing can be said about weightlifting.

Exercises and techniques that were used even before Bill Kazmaier impressed the world with its feats of unimaginable strength are regaining its glory.

A lot of lifters today realize that most of the weightlifting pioneers before their time actually knew what they were doing, and they are adopting the very same unconventional lifts as assistance exercises to help boost their strength in the squat, deadlift and bench press.

Drop by a hardcore gym today and you will probably end up seeing guys doing exercises like the barbell hack squat, medicine-ball press and the Zercher squat. All, for a good reason.

The Zercher squat was developed by Ed Zercher (thus the name), a famous powerlifter and strongman from St. Louis who competed back in the 1930s. Rumor has that Zercher’s home gym lacked a squat stand, so he would load a barbell on the floor, squat in front of it, hold it in the crook of his arms and lift the weight with his legs and lower back. 

But as expected, only a few guys have the flexibility to start the Zercher from the floor, so it is suggested that you do it from a low rack or even on a Smith machine.
Practically the combination of the deadlift/squat, the Zecher squat works the entire legs, glutes and lower back like no other exercises can. A lot of lifters find it very helpful in getting much better form on the squat.

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It will also help you build strength in the bottom position where you are typically weakest.

To perform a Zercher squat, set a bar in a power rack at about waist height. Squat down and wrap your arms under the bar so you are holding the bar in the crook of your elbows.
Your elbows should be at about shoulder-width apart and each hand should tightly grasp the opposite arm or hold your other first. Stand up with the bar and take a few steps back from the rack.

Spread your feet a few inches wider than your shoulder width and hold the bar tight against your torso. Be sure to keep your abs pulled in your back arched down as you squat down slowly until your elbows touch your knees. Pause for second, then slowly stand back up. You can do about 3 to 6 repeats per set.