the blog

welcome to 

Fitness

November 9, 2022

What Is A Zercher Squat And Why Use It

What Is A Zercher Squat And Why Use It with Annie Miller

Let us thank Ed Zercher, a strong man from St. Louis for this squat variation. The Zercher squat is a bilateral squatting exercise. To be clear, squatting is a movement pattern that involves ankle, knee and hip flexion, into hip and knee extension. We can then load this pattern in any way we choose.

The Zercher is one of those ways (see video below).

I’ll admit I spelt this Zurcher for years until @paigemajorcreative confirmed the spelling when adding them to my YouTube library – this was when the history lesson began.

Zerchers were born in the 1930’s and if you’ve never tried them, here’s what you need to know:

👉The front loaded weight allows the chest to remain upright

👉They destroy your core

👉The hips sit “straight down” in comparison to a back squat (hips simultaneously sit back and down).

👉They’re fab if you need to limit upper body mobility for some reason 😏 I like to use a hip thrust pad so the bar doesn’t hulk smash my dainty elbow pits.

Zercher Squat Demo By Annie Miller

As far as load goes, because of where the weight is carried, you won’t be able to lift nearly as heavy with a Zercher as you can with say a back or front squat variation. So, I always encourage clients to start conservatively and build from there based on how things feel.

The pattern does demand a strong core and adequate ankle dorsiflexion. If your ankles lack mobility, you can absolutely use a heel lift via small change plates, wedges or lifting shoes. No shame there. You just need to be sure that your feet are still solidly planted and set up safely.

If you’re looking for a fun new squatting variation outside the norm, give Zercher squats a go. You’ll likely have some fun and feel squats in a new place than maybe you’re used to!

👇Have you done Zercher squats? Why? For fun? You were injured? Drop it below.

If you’d like to learn more about program design for strength, yes, and hypertrophy training over long term periodization, check out Pure PROgramming.

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

View original Instagram post below:

Leave a Reply

Your email address will not be published.

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >

fitness

travel

PERSONAL

fitPrENeuR

podcast

mindset

creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here

THE LINKS BELOW ARE AFFILIATE LINKS

SKIN CARE

Nutrition

brands I love

working against gravity

Fre skin care

favorites

blue light blockers

klassy network

code: fdba saves you 15% off

online TRAINERS

save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.

supplements

code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)

thanks!