Zercher Squat

The Zercher squat is a front-loaded squat where you hold the barbell in the crooks of your elbows. It builds leg and hip strength while forcing your core and upper back to work hard to stay upright.

Stand with your feet about shoulder-width apart, toes turned out slightly. Hold the bar in the bend of your elbows with your hands in front of your chest, fists tight. Pull your shoulder blades back and down so your upper back is locked in.

Brace your core like someone is about to poke you in the stomach. Push your hips back and bend your knees to lower yourself straight down. Keep your chest up and your elbows from dropping. Drive through your whole foot to stand back up.

Take a breath in and tighten your midsection before each rep; hold it on the way down and either keep it or exhale sharply as you stand. To make it easier, use a sandbag or pad the bar until your elbows get used to the pressure. To make it harder, slow down the lowering phase or pause at the bottom without losing your posture.

Fault: Elbows drop and the bar pulls your shoulders forward. Fix: Keep fists tight, actively pull the bar into your elbow crooks, and imagine showing your chest to the wall in front of you.

Fault: Your torso folds forward as you stand up. Fix: Brace hard - resist folding before you start the rep, and think about staying tall against the load all the way up.

Fault: The bar digs into your arms and you rush the rep. Fix: Build tolerance gradually - start with lighter loads or a padded bar, and add weight only when you can keep the bar secure without rounding.