Zercher Squat

This is an advanced squat variation. Master the back squat and front squat first. The bar position is uncomfortable at first — start with just the bar to learn the hold. Your elbows will fatigue before your legs do.

The prescribed 3-1-1-0 tempo suits this lift well, but adding a deliberate two-second pause in the hole forces your upper back and core to work significantly harder to keep the elbows high. Sets of six to ten build both strength and tolerance for the hold; if you want pure strength, drop to sets of three to five with heavier loads, provided your torso stays vertical. Add weight only when every rep in your top set finishes with the bar secure and your posture unchanged. When ten reps at your current load feel controlled, progress by loading the bar further or shifting to Zercher split squats, which demand even more from your stabilisers under unilateral stress. For variation, try performing these from pins inside the squat rack, starting each rep from a dead stop at the bottom. This removes the stretch reflex entirely and builds serious concentric power out of the hole.

Letting the elbows drop, which causes the bar to roll forward and loads the upper back excessively. Leaning too far forward, which turns it into a good morning. Not bracing properly, which compresses the spine under the front-loaded weight.

Sets

4

Reps

6-10

Rest

120s

Tempo

3-1-1-0

RPE

8