Zercher Squat
The Zercher Squat is a barbell squat variation where the weight is held in the crook of your elbows in front of your chest. This anterior-loaded movement builds immense core, upper back, and leg strength by forcing you to maintain an upright torso against heavy resistance.
Because the Zercher Squat is exceptionally taxing on the central nervous system and core stability, the AI closely monitors your RPE and recovery metrics like HRV to prevent overtraining. If your data shows high systemic fatigue or poor sleep, the app may suggest a less demanding variation to protect your lower back. Furthermore, by tracking your performance history, the AI can optimize load recommendations to ensure your leg strength doesn't outpace your core's ability to stabilize the bar.
Form Cues
- Secure the bar deep in your elbow crooks
- Clasp your hands together tightly
- Keep your knuckles pointing toward the ceiling
- Brace your core forcefully before descending
- Drive your knees out as you squat
- Don't let your elbows drop forward
- Don't round your upper back
- Don't let your knees cave inward
- Don't exhale completely at the bottom of the rep
Common Mistakes
- Rounding the thoracic spine
- Letting the bar drift away from the body
- Insufficient core bracing
- Resting the bar too high on the forearms
- Cutting depth due to discomfort
Muscles Worked
This exercise primarily targets the quadriceps and glutes for explosive lower body power. Uniquely, it places a massive demand on the core, erector spinae, and upper back to maintain an upright posture, while the biceps work isometrically to secure the barbell.
Primary
Secondary
Get Personalized Coaching for Zercher Squat
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.