Zercher Squat

zercher-squat

compoundstrengthsquatmainbilateral

注意

avoid · Pregnancy — The front-loaded position and deep squat pattern are not appropriate during pregnancy. Substitute with a bodyweight squat or a light leg press where the load is more controlled.
caution · Shoulder impingement — The bar position requires sustained elbow flexion and shoulder stability. If you feel discomfort in the shoulder joint, reduce the weight or substitute with a goblet squat where the load is held lower.

A front-loaded squat variation where the barbell is held in the crooks of the elbows. The position demands exceptional upper-back strength, core stability, and quad strength. The entire system is taxed — no single muscle group is the clear bottleneck.

如果您是新手

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.

進一步探索

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.

常見錯誤

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.

訓練計劃

Sets: 4
Reps: 6-10
Rest: 120s
Tempo: 3-1-1-0
RPE: 8

進階

Increase weight when you can complete all reps with upright torso and high elbows.

Cues

Keep your elbows high, don't let them dropChest up, don't let the bar roll forwardBrace hard before each repDrive through your heels, not your toes

更簡單、更困難、替代方案

Instead Goblet Squat

肌肉

Primary

Quadriceps

Secondary

Upper back
Glutes

廚具

Squat rack
Barbell

僅供參考。 非醫療、健身或飲食建議。開始任何新計畫前，請諮詢合格專業人士。閱讀安全政策 →