What’s up friends! I took some time off to focus on a new project, it’s really exciting and I’ll tell you about it soon enough. I’m back in action here and have some great stuff coming your way. As usual I’m always looking for feedback. What is resonating with you? What do you have more questions about or want help with? Press reply and email me anytime.

The best exercise you’ve never seen before

The squat is a fundamental human movement that pretty much everyone understands, whether you exercise or not. Strength, speed, performance are all improved with a better squat. The ability to squat and lunge extends to your ability to age well and resist the damage of every day life.

There are many ways to squat and lunge, and you have no doubt seen the common styles before — bodyweight, back squat, front squat, goblet squat.

The Zercher Squat is different in that you use a loaded barbell, but you hold it in the crook of your arm. It might look somewhat similar to the other barbell squat styles, but it creates radically different physics, even if you are using equivalent loads. It FEELS like something else.

The Zercher Squat is not well known because it is not used in competition and not popular with sports training — yet. I started with Zercher Squats less than a year ago, even though I’ve known about them for years. Not starting with it sooner is one of my biggest regrets. Don’t make the same mistake I made.

The Zercher Squat is the only weighted squat exercise I can universally recommend to everyone who is capable of it.

The Zercher Squat makes you feel fucking amazing

I’m actually not much of a squatter historically. There was a time where I was a pure powerlifter and stopped just shy of a 2.5x bodyweight squat. Pretty great for the average population, but unimpressive in the strength world. I’ve always loved deadlifting, and was an elite level deadlifter. This is me deadlifting 405 pounds x 10 last year. I want to get to 500 pounds again soon enough. I’m saying this to demonstrate my natural squat ability is extremely average. I don’t have anything special.

The Zercher Squat has changed everything for me. I never generally recommend any kind of deadlift or squat, but I now universally recommend the Zercher Squat. I’m a believer!

Pardon me, have you accepted the Zercher Squat as your Lord and Savior?

This is a me doing the Zercher Squat at 365 pounds for 7 reps. I’ve become quite good at the Zercher Squat and am now pursuing the world record. But that’s not the interesting part.

I’m telling you about this today because of what I’m seeing with the other people that try it.

When you Zercher Squat a lot of weight, it’s visually quite striking. Most people have never seen anything like it before. Through no effort of my own, we are growing a cult army of Zercher Squat believers in San Francisco. Lifters approach me with intrigue and looking to learn, I teach them, they tell their friends. Everything is organic. I’ve never seen anything like it before in my 20 years of lifting. It’s not just guys btw, ladies ask about it too.

This has been universally reported by everyone who try it: the Zercher Squat makes you feel fucking amazing

Usually big hard lifts are very fatiguing, they burn you out. That’s not quite the case with the Zercher Squat, it seems. After I do a big Zercher Squat, I feel like an over caffeinated gorilla-pirate. Bursting with strength and energy. Everyone else says some version of the same thing. Not to mention the strength and size gainz, which appear to be more than a normal back squat or front squat.

My hunch is it has something to do with how it activates and potentiates the central nervous system (CNS) because, pound for pound, the Zercher Squat requires much more from your body than an equivalent weight in the back squat or front squat. The result is your body feels amazing when it steps up to the challenge.

You need to try the Zercher Squat. Seriously. If you are capable of doing a barbell squat, you can do a Zercher Squat.

Why are Zercher Squats so great?

They make you feel fucking amazing.

Did I mention that already? See above. If you want to learn more about how to do them, check out How To Zercher Squat and The Zercher Squat is the Front-Loaded Squat Your Leg Day is Missing.

They are more functional than the back squat and front squat for every scenario and context I can think of.

Using “functional” is a meme and I always always avoid it, but in this case it’s appropriate and obvious. Training for sports and MMA? Zercher is better. Training to pick up big things on the job site or around the house? Zercher is better. Training for emergencies and medical? Zercher is better. Training to carry your family and friends? Zercher is better. Training to float your lady through the door and lay her gently on the bed? Zercher is better. The list goes on. There are exceptions I can think of but they are competitions — back squat for powerlifting and front squat for olympic lifting. If you are like the vast majority of the world that is not training for these two things, you are good to stick with Zercher.

While it is highly technical for the advanced lifter, it is also extremely accessible to the beginner lifter just starting out

This is one of the biggest surprises. I have found that for beginners, the Zercher Squat is likely the best starting point for barbell squats. Two reasons. 1) First is that it allows you to feel the weight in ways that the back squat and front squat do not provide. It improves your body’s ability for proprioception and teaches you good form. When you are beginner, the goal is to learn how to move well, not necessarily to maximize strength or size. The instability is compensated for as you increase skill. 2) Second is that it is actually easier to perform so, paradoxically, it requires less skill to do well. Front squats and back squats need lots of mobility, and are very uncomfortable. Front squats basically choke you out. Yes it’s true that the Zercher Squat is tough on the elbow and forearms. It doesn’t feel natural at first, but it goes away quickly with training. In every case I have seen, your arms build up a tolerance within just a few sessions.

Easier to load and scales better than a goblet squat or sandbag squat

You might have noticed by now that the Zercher Squat looks very similar to the goblet squat or sandbag squat, and you would be correct. The problem with the goblet or sandbag squat is that you are limited by the heaviest kettlebell or sandbag in the gym, which is usually far less than 100 pounds in most commercial gyms. I have seen beginners with just a little bit of athletic background getting up to 100 pounds on the Zercher Squat in just the first session without issue. The Zercher Squat allows you to progress indefinitely, not so with the goblet or sandbag.

You can also Zercher Lunge!

This is more technical and not right for everyone. You should definitely try it if you are able. There is also a Zercher Deadlift, but I don’t recommend you try it without proper instruction. Unlike the squat, there is too much room for injury with the Zercher Deadlift.

My path to the world record

Zercher is a fun and eccentric sub community, and we are growing. Because it’s not a very popular lift (yet!) there aren’t any official records that I can find. From what I have gathered, I think I might be in range for the world record at some point. I just hit 405 pounds this week. I’m going for it.

Where are my other Zercher Squat homies at? Please say hi. Let’s lift.

Special thanks to Kieran, JJ, Steve, Faris, Matthew, Matt, Kelly, Fawaz, and Tom for helping to create a high performance environment.