I hope you like holding a barbell in the crooks of your elbows, because that’s what we’re doing for our last weird lift of the month. The zercher lift, or zercher squat, has you do just that.
There are a couple ways you can use a zercher in your training. One is to do squats: pick the bar up from the pins of a power rack, and do squats while you hold the bar in your elbows. Another is to deadlift the bar off the floor, then rest it on your thighs while you position your arms and stand up with it. It’s also possible to pick it directly up off the floor with your elbows, but that tends to be hard on your back.
Here’s me training for an event called the “continental to belt,” which just asks that you put a barbell on your belt. Some people yoink the bar right off the floor; others zercher it. So that’s what I did:
Why not give some version of the zercher lift a try this week? Then come back and tell me which of this month’s weird lifts was your favorite. If you enjoyed this stuff, consider checking out the US All-round Weightlifting Association, which is where I learned about most of these lifts in the first place.