Smart Workout Diary
Smith Machine Zercher Squat
The Smith Machine Zercher Squat is a squat variation performed with the bar resting in the crooks of the elbows. It primarily trains the quadriceps and glutes while demanding upper-back and abdominal bracing to keep the torso upright. It can support lower-body strength, squat control, and muscle development.
Demonstration
Instructions
- Set the bar on the Smith machine around lower-chest height and use a light load while learning. Position any safety stops just below your planned bottom position.
- Stand facing the bar, place it securely in the crooks of your elbows, and clasp your hands or keep your fists together in front of your chest. Step your feet slightly forward to a comfortable, roughly shoulder-width stance.
- Unrack and brace by rotating the bar free, then tighten your abdomen, keep your chest tall, and maintain neutral wrists and a neutral spine.
- Squat down by bending the knees and hips together. Keep the knees tracking in line with the toes, heels grounded, and elbows lifted as you descend only as far as you can control without rounding your lower back.
- Stand up by pressing through the whole foot and extending the knees and hips. Exhale through the ascent, regain full balance at the top, and rotate the bar into its hooks before leaving the position.
