Zercher Squat (Smith Machine)
Cradle a Smith machine bar in the crooks of the elbows and squat down, then stand back up.
- Pattern
- Squat
- Equipment
- Machine
- Works
- Quads, glutes, upper back, abs
- Loads
- Hips, knees, ankles, lower back, elbows
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Elbow Belt Squat
No spinal load, and the elbows are free instead of cradling the bar.
Lower back Belt Squat
No spinal load, and the elbows are free instead of cradling the bar.
Hip Sissy Squat
Knee-only movement; the hip barely moves.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your upper back, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.