(703) 266-0118 jamieb@thenzone.com
Zercher Squat


  • To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest.
  • Squeeze your shoulder blades together to keep your shoulders and back tight throughout the movement.
  • Lock your hands together and place the bar on top of your arms in between the forearm and upper arm. Lift the bar up so that it is resting on top of your forearms.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.


  • Begin to lower the bar by bending the knees as you maintain a straight posture with the head up.
  • Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.


  • After completion, rack the weight by stepping into the rack and performing a half squat down into the holds.