Zercher Squat for BJJ
The Zercher squat holds the barbell in the crooks of the elbows, forcing an extremely upright posture and building tremendous core strength. This unique loading position closely mimics the body lock position used in wrestling and BJJ clinch work. The exercise builds full-body squatting strength with a grappling-specific carry.
✓ Step-by-Step Instructions
- 1 Set the barbell at roughly belly-button height in a squat rack.
- 2 Cradle the bar in the crooks of your elbows with hands clasped together.
- 3 Unrack and step back, setting feet shoulder-width apart.
- 4 Keep your elbows tight to your body and chest tall.
- 5 Squat down while maintaining the upright torso position.
- 6 Drive through your feet to stand, keeping the bar secure in your arms.
- 7 Lock out at the top before beginning the next rep.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
The bar position replicates holding a body lock or underhook position while squatting. Builds the ability to maintain clinch control while changing levels for takedowns.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Letting the bar slip down the arms
- ⚠ Rounding the upper back forward
- ⚠ Not going deep enough
- ⚠ Holding the breath for too many reps
🔄 Variations
- → Zercher deadlift
- → Zercher carry
- → Tempo Zercher squat
- → Zercher good morning
Track Your Zercher Squat Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Zercher Squat help my BJJ game? ▼
The bar position replicates holding a body lock or underhook position while squatting. Builds the ability to maintain clinch control while changing levels for takedowns.
What equipment do I need for the Zercher Squat? ▼
You will need: barbell, squat rack. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Zercher Squat? ▼
The Zercher Squat is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.