17/11/2025
The Zercher Squat 🦾
The lift I never thought would become a favourite… yet here we are.
After years of dealing with injuries that made traditional squats feel like a no-go, the Zercher has brought strength back into my training in a way that feels stable, connected, and surprisingly kind to my body. And it’s been the same story with clients too — especially those who struggle with hip / low back discomfort in other squat variations.
There’s something about holding the weight in front, closer to your centre of mass, that helps you:
• Stay more upright
• Load the legs without cranking the lower back
• Feel grounded and powerful
• And honestly… it just looks kinda cool 😄
It’s functional, it builds real-world strength, and it meets you where you're at.
Want to try it? Start here:
Goblet Squat — learn to stay tall + brace.
Front Foot Elevated Split Squat — build leg stability.
Kettlebell Zercher Hold March — get used to the carry position.
Then move into the Zercher Squat with a light bar or even a sandbag first.
No rush. No forcing. Just exploring what your body can do.
Warm-up ideas (as shown at the end):
• Pilates (Core Bracing)
• Single Led Glute Bridge
• Bird-Dogs
If you try it, tell me how it feels — genuinely curious to hear how your body responds.
And if you want more guidance, getting stronger is something we actively coach in Strength Camp and our Personal Training.
