The Greatest Exercise Nobody Does

Quick Overview

The Zercher squat is presented as a superior hybrid exercise that builds strength and muscle mass, particularly benefiting the upper back and core by maintaining an upright posture compared to a traditional back squat, and it is also excellent for conditioning work like loaded carries.

Key Points: The Zercher squat promotes a more upright torso position than a traditional back squat, significantly reducing strain on the lower back. The exercise uniquely targets the upper back and ribs, promoting expansion and strengthening the erectors that are often neglected in standard squats. Due to the bar placement in the crooks of the elbows, the Zercher position forces the lifter to maintain a neutral spine position, unlike the flexed back common in conventional squats. The presenter suggests using a 10-10-10 method for conditioning: 10 sets of 10-second holds with moderate weight. The Zercher position is highly transferable to real-world strength tasks, such as lifting heavy objects in front of the body or onto the shoulders. The presenter prefers the Zercher squat over an 800lb back squat for safety in a hypothetical life-or-death scenario, indicating its perceived safety and effectiveness. Loaded carries like the Zercher March, Step Ups, and Walks are recommended as effective finishers, conditioning the elbows and upper body.

Context: This video serves as a detailed tutorial and defense of the Zercher squat, an exercise where the barbell is held across the crook of the elbows rather than across the upper back or in the hands. The presenter contrasts the Zercher squat with the traditional back squat, emphasizing the unique benefits related to spinal alignment, core stability, and upper body strength development. The video also touches upon the historical context, noting that the lift originated before modern squat racks were invented, requiring lifters like Ed Zercher to utilize alternative loading methods like the Steinborn squat.

Detailed Analysis

The video strongly advocates for the Zercher squat as a highly effective hybrid exercise offering superior strength and muscle gains compared to traditional back squats, especially concerning the upper body and core. The primary benefit highlighted is the maintenance of an upright posture during the lift, which significantly reduces strain on the lower back compared to the forward lean typical of a back squat (1:19). This upright position allows for better rib cage expansion and engagement of the upper back and erectors, which are often undertrained in standard squats (2:04). The presenter demonstrates the correct setup, advising that the bar should rest just below the elbows (4:39) and suggesting that users find a stance (narrow or wide) that prevents elbow smashing into the legs (5:35). If the lift feels uncomfortable initially, padding like a towel or thick hoodie can be used (5:45). The presenter also mentions the historical context, noting that the exercise predates modern squat racks, forcing lifters like Ed Zercher to get the bar into position via methods like the Steinborn squat (0:51). Beyond squats, the Zercher position is highly functional for loaded carries like the Zercher March, Step Ups, and Walks, which provide excellent conditioning and strengthen the elbows (7:01). For conditioning, a 10-10-10 method is suggested: 10 sets of 10-second holds, with 10 minutes total rest/work time (6:29). The presenter also shares a hypothetical scenario illustrating his preference for the Zercher squat for overall functional safety and utility over a heavier back squat (4:15).