Axle zercher squat The story goes he had no access to a squat rack and used to pick the bar up from The Zercher squat is a squat variation and an exercise used to target the muscles of the quad. The Axle Bar Zercher Squat involves holding an axle bar (a thick barbell) in the crook of your elbows while performing a squat. However, it can be difficult to know which squat variation suits you best with an ever-expanding encyclopaedia of squat variations in the fitness industry, with some more alternative than others. Oct 27, 2025 · The Zercher squat is an advanced exercise to increase quad, core, and back strength. The Zercher Squat, and its derivative exercises, are named after Ed Zercher dating back almost a century ago to the 1930s. 1K Oct 25, 2021 · The Zercher squat works your quads, glutes, abs, traps, and even your biceps. This article is a compilation of training questions asked by you, our readers, directly to the members of team elitefts. Here’s how to do it right and incorporate it into your routine. Related Products . May 11, 2024 · The Axle Bar Zercher Squat is similar to the original Zercher squat, but instead of a standard barbell, it uses an axle bar. I've been doing Zercher squats instead of back squats because the gym I have only has an EZcurl bar and a smith machine (no squat rack, no straight barbell) and I really feel like zerchers are better than back squats on a smith machine. I have a client whose front squat went up by 40lbs without doing any front squat simply by focusing on his zercher. Ed Zercher was an American strongman active in the 1930’s and in his day was one of the strongest men in America. . Nov 27, 2024 · Learn why this highly challenging and unique squat variation can increase your quad strength, improve your squat mechanics, and even boost your deadlift. Jul 12, 2016 · You have questions, team elitefts has answers. Tips for Progression: Axle Zercher Squat with Heels Elevated: Start with a moderate load, focusing on the depth and control of your squat. He invented the Zercher squat out of necessity. I have a standard bar, a safetey squat bar, cambered football bar and a deadlift bar, and get PLENTY of use of them and am not even considering an axle bar. I squat twice a week. Dave Kirschen, Casey Williams, Clint Darden, Joe Schillero, Thomas Deebel, Bob Youngs, and Brandon Smitley discuss Zercher squats Aug 1, 2023 · Hello. ly/5zerchers The Zercher squat is excellent for not only leg strength but for strengthening your entire trunk and core. Mark Bell demonstrates proper form on the Zercher Squat in this quick and simple movement demo from Rogue HQ. For a bit more volume, these are followed by 5x5 landmine squats (I have this nifty wishbone attachment). I am having a little (lot) of difficult properly racking it - my shelf leaves a lot to be desired and I am working on leaning forward; however, I discovered it works really well for super comfortable zercher squats. On intensity day, I do 3x2 safety bar squats. Sep 10, 2024 · Axle Zercher Squat with Heels Elevated: Begin with a reasonable load, specializing in the depth and management of your squat. Nov 16, 2023 · The Zercher squat—what is it? The exercise supposedly originated from, you guessed it, a man named Zercher. Nov 16, 2023 · How to Do the Zercher Squat for Lower Body Size and Power This old school exercise will build strength in your core, back, and lower body while packing on leg size. Axle bar is hard to tuck into the elbow. Zercher Squat with Axle Bar Ideal Strength & Iron Wolf 471 subscribers Subscribed #shorts1/8/23 Apr 20, 2024 · Axle bar zercher Squats #squat #shorts #legday Axle Zercher Squats for today's volume leg movement. I don't like using the term "core" too often, but when performing Zercher squats, that is where you will feel this exercise! No rack squats zercher style! 120 lb Zercher Squat with the Axle Bar. Learn the technique, pros, and cons to see if it's right for you. Apr 3, 2019 · My review of FringeSport's El Gordazo Axle Bar, a 20kg fat bar that I tested out with barbell rows, overhead presses, and bench presses. In a zercher squat, the bar starts from pins, j-hooks, blocks, or another raised surface. Elevating the heels with plates or a wedge shifts the focus more onto the quads. This squat variation is challenging enough yet alone tossing in an axle bar! Talk about core activation💪🏽. trueI regularly swap zerchers in for back squats. Thanks for watching the video. This seems like a good place to ask: am I wrong about that? I don't mind the discomfort or the arm-marks. Oct 15, 2025 · Learn how to perform the Zercher squat safely with expert tips, step-by-step instructions, and guidance on targeting your legs, arms, and upper body. The gym the dude worked out at did not have a squat rack and the Steinborn Squat was apparently not part of his repertoire. I'm going to do it tomorrow morning off the floor with 4 plates in front of all the normies! I prefer a regular barbell though. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. This squat variation is challenging enough yet alone tossing in an axle bar! Talk about core Jul 3, 2014 · When you have zercher deadlifts and back squats your front squat WILL go up. Oct 18, 2023 · Find out what a Zercher squat is, how you do one, and what happened when our fitness writer did them every day for a week. Elevating your heels permits for larger depth, concentrating on your quads extra intensely. Jul 10, 2025 · The Zercher squat can offer a low back-friendly alternative to back squats that also prepares you for sports like strongman competition or MMA. On volume day, I do 5x3 safety bar squats. @dadbod_be_gone are pushing each other to the next next level! - #strongman#zerchersquats#frontsquat#axle#axlebar#squats#legdays#athletics#brutestrength Like Comment Share 1 · 107 Introducing the Zercher squat an effective exercise that will build strength, is easy on the back, and tests your mobility if done correctly!. Nov 24, 2019 · If you don’t have some type of squat ramp, you can put your heels on plates, or build a squat ramp by standing on (stable!) bumper plates that are elevated o 37 votes, 14 comments. 9K subscribers 1. Here's how to perform it with perfect form. Aug 14, 2022 · The Zercher Squat, a new challenge for lifters clinically proven to build more muscle faster and more efficiently than an ordinary barbell squat Mar 16, 2018 · Front Squat #1 by bobmen10000 » Fri Mar 16, 2018 8:50 am I recently purchased a specialty axle bar to be used for front squats. The Zercher squat can help those who struggle to maintain an upright torso during the back squat and also promote honest weight selection due to its Sep 13, 2023 · A zercher squat holds the barbell in the front of the body supported in the crook of the elbows. We discuss the benefits of zercher squats & proper technique Aug 20, 2024 · The Axle Bar Zercher Squat involves holding an axle bar (a thick barbell) in the crook of your elbows while performing a squat. Dec 10, 2021 · The zercher squat is a little-known squat that'll help you build your abs and biceps in addition to your upper back and legs. Muscles Worked in Zercher Squats Primary muscles worked: Secondary muscles worked: How to Do Zercher Squats Text and graphics from the StrengthLog app. Information didn’t travel quite the way it does today. The axle bar's grip is twice as large as that of a standard barbell, making it more comfortable to hold on the arms. Nov 30, 2023 · Zercher Squat guide that breaks down the benefits, how it's done, muscles worked, who should and shouldn't use it, and more. Here's how to do it. What do you think? How to do a Zercher Squat with proper exercise form. We previously covered multiple deadlifting and benching topics and today turning to the squat. Why would I want one beyond just adding grips? No rack squats zercher style! PHAT-BarExercise demo for the Nordic Fitness Training Program One of the best squat variations for building strength and mobilityTry my training app - https://bit. Introduction to the Zercher Squat Zercher squat is a variation of the squat where you have the bar in the crooks of your elbows. No Squat rack Axle Zercher Squats for today's volume leg movement. Learn how to perform the heels elevated barbell zercher squat. Feel free to leave a comment, suggestion, or critique in the com Oct 24, 2025 · The zercher squat vs front squat are compared, including how to perform each exercise, the benefits, and which one you should do based on your goals. The Zercher squat’s set up is quite unique, as you wedge the barbell in your elbow creases and hold the weight up by bracing your core and arms. See video form, written instructions and helpful tips. The Zercher squat is a prime example of one of the more alternative squat variations that has rapidly gained Zercher Squat: Key Tips for Better Technique and #Comfort Chris Duffin 86. Aug 12, 2022 · Squats are a staple in most training programmes due to the vast benefits they provide. The introduction of the Axle Zercher squat with elevated heels and the Hatfield squat will challenge your strength and stability, preparing you for the final phase. If you wear elbow sleeves it shouldn't dig in. I wonder if it would benefit me to include Zercher squats into this. You can also perform the zercher squat by deadlifting the bar up, resting the bar on your thighs, then hooking your arms under it and squatting up from there. Rogue Axle: https://www. wa lmr uj amhf xfbq0 d6tu wntyb az6crp en92cp fe