How to Do a Zercher Squat

Invented by 1930s strongman Ed Zercher, the Zercher squat places the barbell under the elbows instead of on the front delts or upper back. This reduces stress on the spine and lower back and works the biceps and core as you squat.

An unpadded barbell will feel like a damn samurai sword stabbing into your arm, so Zercher squat newbies must pad the barbell with a towel until the pain subsides. Within this squat range, you can do back or front squats or leg presses.

Exactly how to do the Zercher squat

Hook your arms under the barbell so that it is in the bend of your elbows. Keep your back straight and your biceps flexed as you squat and drive through your heels back to the starting position.