Front-loaded squat that lights up your core and upper back.
Keep your chest tall and elbows high. Don't let the bar pull you forward into a fold.
Cradling the bar in your elbow crooks puts the load in front of your body, and everything about the Zercher flows from that, your core has to brace ferociously to stop the bar folding you forward, while the upright torso and deep elbows-between-knees bottom position load the quads through a big range. It is the squat that doubles as ab training, and a favourite for lifters whose shoulders will not tolerate a back rack.
The bar in your elbow crooks is uncomfortable at first, that is normal and fades as you acclimatise. A bar pad, a folded towel, or a hoodie takes the edge off while you build up tolerance.
The front-loaded position hammers your core and upper back and forces an upright torso, all with less spinal compression and zero shoulder mobility demand. You will use less weight, but the carryover to bracing and posture is the trade.
Set the bar in a rack at about elbow height, hook your elbows under it, clasp your hands, and stand it out. Taking it from the floor is its own advanced variation, start from the rack.
