Zercher Squat

The technique.

1. 01

   Position a padded barbell in the crook of your elbows, hands clasped together.

2. 02

   Stand with feet shoulder-width apart, toes slightly out, and chest up.

3. 03

   Take a deep breath, brace your core, and squat down, keeping your torso upright.

4. 04

   Descend until your hips are below your knees, maintaining tension in your core.

5. 05

   Drive through your heels, extending your hips and knees to return to the standing position.

What goes wrong.

• ×Rounding the upper back, losing stability and putting stress on the spine.
• ×Letting knees cave inwards, stressing knee joints.
• ×Not going deep enough, limiting muscle activation.
• ×Losing core tension, compromising stability.
• ×Allowing the barbell to slip, causing discomfort or injury.