“Okay, why does everyone do Zercher squats here?”
To the modern western lifter, fitness enthusiast, or gym goer a Zercher squat (and the niche enthusiasm surrounding it) can be baffling. It’s weird to our modern sensibilities, and frankly is wildly uncomfortable compared to other squat variations. The common question surrounding the movement is often simply “Why?”.
Physiologically speaking, the Zercher squat lowers the bar height compared to a front or back squat. This changes the center of gravity. It is also positioned in the front of the body. This places more load on the upper back and less compression on the lower back. Often, people with back pain when squatting can load a Zercher squat (once accustomed to the movement) heavier and with less pain than “normal” variations. It also is able to more closely mimic a “real life” scenario. Picking up something heavy/awkward off the ground and then standing up with it should not be foreign to a man’s life outside the gym. It is rare, however, to step under a weighted bar and move with it across your shoulders before putting it back in the same exact spot anywhere outside of the context of a gym. The “functionality” of a Zercher squat surpasses that of most other variations.
Mentally, there is a real benefit to doing hard things. Putting yourself in uncomfortable situations, emerging victorious, and repeating is a cheat code for progress in every area. By intentionally choosing something that most view as “crazy” or “too much”, you can give yourself an edge in every area. The “hardship” of heavy Zercher squats can provide an excellent reference point and momentum builder for other difficult things throughout the course of a given day.
Mentally, there is a real benefit to doing hard things. Putting yourself in uncomfortable situations, emerging victorious, and repeating is a cheat code for progress in every area.
None of this is to say that one should only Zercher squat, or that other variations are without their benefits. There is room for them all over the course of a training lifetime. Pick the right tool for the job and get to work. Just realize that “weird” movements like the Zercher squat should probably at least get some consideration as you are deciding how best to build size, strength, and especially a mental edge.
