11/13/2025
You know we’re all about the peach here at CPC, so let’s talk Zercher squats 🍑😉
Do: Use them in your programming. You can utilize them throughout a full 6-8 week cycle OR place them in as a couple of sets on Front Squat Days (example below). They have many benefits and are just another amazing example of adding load to the body. We really like these for individuals that don’t dig that front rack position.
Don’t: Immediately abandon everything. There is going to be a technique curve to these. Adding one or two sets into your workout to start is smart. All your tissues and nervous system to learn this movement while still having the load in your workout come from the conventional movements you’re accustomed too. If you find them PAINFUL, do NOT do them. They are an option, not scientific law.
If you’re new to Zerchers, try this cadence on squats:
Example 6 set squat day (based off FS max percentage)
Set 1 - 6 reps at 54%, Zercher
Set 2 - 6 Reps at 60%, Zercher
Set 3 - 4 Resp at 64%, Zercher
Set 4 - 4 Reps at 76%, Front Squat
Set 5 - 4 Reps at 80%, Front Squat
Set 6 - 4 Reps at 84%, Front Squat
