ZERCHER SQUATS: Correct Form For Maximum Results

Zercher Squats: Achieving Optimal Results with Proper Form

Benefits of Zercher Squats

Unlock Massive Quads and Defined Muscles with Zercher Squats

Are you eager to develop impressive quad muscles along with defined definition? Let's dive right in. The unique technique of holding the barbell sets Zercher Squats apart as a distinctive and intriguing variation of the traditional squat. While initially unconventional, this method proves to be a highly effective alternative for squatting with a barbell. While it may take some time to adapt to, once mastered, it often becomes a favorite exercise. Notably, Zercher Squats not only target the lower body but engage the entire physique. Let's explore the Zercher Squat, its execution, and the myriad benefits it offers.

How to Perform the Zercher Squat

·         Position the rack at the level of your elbow

·         Secure the barbell on it and load the weight your body can handle

·         If it’s your first time, use lighter weight to master the trend before moving on to heavier weight.

·         Now, you can approach the barbell with the weight on the rack and scoop it in between your elbow.

·         However, the barbell can be irritating on your elbows tendons, so, use padding for comfort.

·         With your back straight, biceps flexed and feet flat on the floor, and hips-width apart, brace your back.

·         Dropdown towards the ground gently while resisting the weight, keeping your back straight and biceps flexed supporting the weight.

·         Meanwhile, maintain the back straight.

·         From your heels, thrust up and stand up

·         Then repeat these multiple times.

Number of Reps

·         Eight to ten repetitions with 3 to 4 sets.

Target Muscles

The mode of holding the barbell when doing Zercher Squat is different from the typical barbell squat. First, the bar is right in front of you instead of being at the back of your neck. As such, the weight engages your back, quads, and upper body simultaneously. That said, the following muscles are active during Zercher Squats:

·         Biceps

·         Abdominals

·         Erectors

·         Glutes

·         Upper Back

·         Quadriceps

Zercher Squat Effectiveness

It’s a full-body exercise that targets your lower body for strength and development but also engages your upper body. It promotes a straight posture especially if you have a turtle back and weak back muscles.

Pros

·         Boosts hypertrophy and quad strength

·         Enhance core stability

·         A great alternative to traditional squat

·         Boost your natural strength for general activities

·         Promotes an upright torso

·         Great for deeper squats

·         Good for postural reinforcement

·         Targets the whole body

Pieces of Equipment

·         Barbell

·         Squat Rack

Zercher Squat Variations

·         Zercher squat using chains

Stick to the same steps as above in doing this variation, but the difference comes in using the chains. The chains exert extra weight on the barbell that changes as you raise and drop towards the ground. Since the chains are longer, when you squat, they touch the ground and the weight on the bar reduces.

When thrusting up, they increase the tensions you need to overcome and help you develop thicker leg muscles. Other Variations include Zercher Lounge, tempo, and Zercher Carry Zercher squat.