The Mechanics of the Zercher Squat

[MedellinMuscle]

The Zercher squat is one of the most underrated movements for core stability and anterior chain development. By holding the bar in the crooks of your elbows, you shift the center of mass forward, forcing the upper back and abs to work overtime to keep you upright. It is a brutal exercise that translates well to strongman and general athletic power. Start light because the bar pressure on the arms is no joke. Has anyone tried using an axle bar for these?

[CaliFlex]

The axle bar makes a massive difference for comfort. The thicker diameter spreads the weight better across the forearms. Standard bars just dig in too deep.

[GarageLifter303]

I just use a towel or a fat gripz on the bar. It helps with the pain but the core engagement is still insane. Hardest squat variation for sure.

[Anonymous]

Will these help my deadlift lockout? I feel like my mid back is my weak point.