#zercher
Zercher Squats aren’t better. They’re just different. But differences matter.
For me, the zercher position exposed a huge weakness in my upper back that 15+ years of regular squats and deadlifts never did.
I was always weak on heavy carries and holds in front of my body and prioritising zerchers the last 5 years has fixed that.
“Functional” training doesn’t mean you need to mimic moves you do in real life.
You gain more “function” by having bigger, stronger muscles and calling upon them for your daily activities.
As much as I love them, Zerchers are just another tool to use to help you get bigger, stronger muscles.
Plus, they look awesome.
Comment “Zercher Guide” and I’ll send you my Free Guide to Zerchers with sample workouts.
ZERCHER squats are the squats for life.
Period.
#squats #legday #squatsfordays
8 Reasons I Do Zercher Squats Instead of Back Squats
1. Better Quad Engagement
Because the bar sits in front of your body, Zercher squats keep you more upright. This places more emphasis on the quadriceps, especially the vastus medialis (teardrop).
2. Massive Core Activation
Your abs, obliques, and spinal stabilizers have to work overtime to keep your torso upright. It’s basically a squat + heavy core exercise at the same time.
3. Less Stress on the Lower Back
Back squats can overload the lumbar spine, especially if your torso leans forward. Zerchers distribute the load more through the hips and core, which many lifters find more comfortable.
4. Builds the Entire Posterior Chain
Zerchers hammer the glutes, hamstrings, and erectors while also demanding stability from the upper back.
5. Improves Upper Back Strength
Holding the bar in the elbow crease forces your lats, traps, and rhomboids to stay tight. This builds a thicker upper back that carries over to other lifts.
6. More Natural for Certain Body Structures
People with shorter torsos, long femurs, or strong core dominance often feel more balanced with Zerchers than with back squats.
7. Better Carryover to Athletic Strength
The front-loaded position mimics real-world strength patterns like picking up objects, grappling, or explosive movements in sports.
8. Forces Proper Squat Mechanics
If your form breaks down, the bar literally pulls you forward. This teaches you to keep tight posture, engaged core, and proper depth.
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#ZercherSquat
#LegDayTraining
#StrengthTraining
#NaturalBodybuilding
#GymEducation
Zercher squats build real strength, stability, and control. 💪
Stop guessing. Train smarter with @fitonomy.coach 🫡
#zerchersquat #legday #strengthtraining #coreworkout #trainsmarter
There’s nothing special about Zerchers.
I have found that they have the least interference for athletes chasing multiple athletic goals. The anterior load, vertical spine, and overall constraints makes the Zercher a reasonable squat variation you can likely do no matter how your back and hips feel.
Do I think it’s the best way to build strong legs? Maybe. You’re likely going to fail in the upper back long before the legs give out.
Train accordingly.
What do you guys think?
I am so fed up with you pencil neck “science based” motherfuckers. Almost everyone gets their information on the fucking internet. And the way that works is the Internet feeds you shit that supports your own bias, which reinforces your bias.
I promise you that I’ve read more actual research that 99% of you fucks and after every single research article I’m like “ehh”.
The abstract was cool but there were so many limitations it made the take away mid at best. I know this because what your favorite guru doesn’t tell you is that there’s a “limitations” section.
It is normally forty five minutes of my life I wish I had back that normally reinforces common sense or at best raises an interesting thought that suggests more research is needed. Sometimes it casts some doubt on some shit we thought was “proven”, that word you ignorant fucktards like to use a lot either before or after the word “science” that just shows you don’t understand how science works.
1. Letting Elbows drop
Keep elbows slightly lifted so bar stays secure.
2. Holding bar on hands instead of elbow crease
Bar should sit deep in elbow pits not in your hands.
3. Poor bracing of core
Zercher squats demand serious core tension - loss of control = poor mechanics
4. Rounding back excessively
Slight rounding is acceptable if your folding like a pretzel lighten load and don’t fall forward too much
5. Standing to narrow
Most lifters should aim for shoulder width, toes pointed out, although fuck around and find out approach is good too
6. Squatting to fast
Control the eccentric or bar will pull you forward and higher chance of injury
7. EGO LIFTING
Leave your ego at the door, slowly progress load your not going to squat 3 plates straight up
8. Proud chest
Chest up helps keeps bar path from drifting forward
9. Not engaging scapula/upper back
Pretend there’s a pencil between you shoulder blades, you will lift way more and provides stronger movement
10. Don’t be a baby
Yes it might hurt your elbow creases to begin, push through and you will reap the rewards soon!
Goat of squat mvmnts can’t change my mind
Get on it Lads and ladies
#zerchersquat #fitness #strengthtraining #legs
🫠 142-kg (313-lb) #zercher #squat by 13-year-old #weightlifter @roryvanulft
For competitive BJJ and judo fighters, Zercher variations are a must.
The carryover to grappling sports is absolutely immense. Loading the weight in the crook of your elbows directly simulates the braced core and engaged upper back needed for a strong posture, underhook, body lock, or clinch fight. It’s one of the most direct ways to build strength that translates to the mats.
This movement and tempo specifically is focusing more on my power and hip drive, translating to more explosive throws and takedown.
If you’re serious about your performance, add Zercher variations to your strength and conditioning.
#BJJStrength #JudoTraining #grapplingstrength #judo #bjj
Front squats and Zercher squats get grouped together a lot.
And they are similar.
Both are anterior-loaded.
Both force you to stay upright.
Both will light up your core and punish bad positioning.
Both can be used for performance
But how they challenge you and what they’re best used for cab be different.
Front squats are the more “athletic” option.
You can stay crisper, upright, and load them pretty heavy.
They’re one of the best tools for:
– Quad development
– Improving squat mechanics / mobility
– Building explosiveness
– Carryover to Olympic lifts (clean/front rack strength)
If I’m training athletes or trying to build strong, efficient movement… front squats are a staple.
Zerchers still hit some of those same qualities but they take it in a slightly different direction.
The bar sits lower, pulls you forward more, and forces your upper back and trunk to work overtime just to hold position.
They are hard as hell and expose weakness physically and also mentally.
Zerchers are money for:
– Upper back strength
– Bracing under awkward load
– Strongman events (stones, carries, sandbags) / combat sports / grappling
– Real world strength where things are just odd at times.
If I had to break it down simply:
Front squat: clean, powerful, athletic, quad strength
Zercher squat: gritty, awkward, big back, real world strength.
They overlap… and it’s context and dependent but I would recommend keeping some variation of them in your training.
Let me know your thoughts ⬇️
Programs and coaching ⬆️ in bio.
Jeans - @barbellapparel code “szatstrength”
Supplements - @jockofuel code “szatstrength25”
The Zercher squat is one of the most underrated movements in the gym.
It builds real-world strength—not just gym strength.
Holding the weight in the crook of your arms forces your core, upper back, posture, and legs to work together as one unit.
3 major benefits:
1. Serious core strength—your abs and trunk have to stabilize hard
2. Better posture—upper back, traps, and spinal alignment get challenged
3. Functional leg power—it carries over to sports, grappling, football, wrestling, and everyday life
It also teaches you how to stay strong under pressure… literally.
Most people avoid discomfort. The Zercher squat teaches you to own it.
Train what transfers.
Build strength that means something.
Hit the link in bio if you’re ready for functional strength that looks the part and performs under pressure.
It’s the Mark Jenkins Method.
#zerchersquat #functionalstrength #legday #coretraining #strengthtraining markjenkinsmethod fitover50 athleticperformance squats oldschooltraining realstrength gymmotivation trainsmart buildmuscle performancecoach
🏆 “TO BE A CHAMPION, you must be willing to fight for your goals every single day.” —Lucas King
135-kg (297-pound) #zercher #squat by 12-year-old #weightlifter @roryvanulft
➡️ @roryvanulft for more…
