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Zercher Squat Strength Standards for Men and Women

Discover how your Zercher Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Zercher Squat Strength Level

Calculate Your Zercher Squat Strength

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Zercher Squat Weight Standards

Compare your Zercher Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner120 lbs
Novice183 lbs
Intermediate263 lbs
Advanced359 lbs
Elite464 lbs

Zercher Squat Bodyweight Ratio Standards

See how your Zercher Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.50
Advanced2.00
Elite2.50
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.50
Elite1.75

Zercher Squat Standards by Bodyweight

Find the Zercher Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs62 lbs102 lbs156 lbs222 lbs297 lbs
120 lbs72 lbs115 lbs172 lbs242 lbs320 lbs
130 lbs82 lbs128 lbs188 lbs261 lbs342 lbs
140 lbs92 lbs141 lbs204 lbs279 lbs363 lbs
150 lbs102 lbs153 lbs219 lbs297 lbs383 lbs
160 lbs111 lbs165 lbs233 lbs314 lbs403 lbs
170 lbs121 lbs177 lbs247 lbs330 lbs421 lbs
180 lbs130 lbs188 lbs261 lbs346 lbs439 lbs
190 lbs139 lbs199 lbs274 lbs361 lbs456 lbs
200 lbs149 lbs210 lbs287 lbs376 lbs473 lbs
210 lbs157 lbs221 lbs300 lbs391 lbs489 lbs
220 lbs166 lbs231 lbs312 lbs405 lbs505 lbs
230 lbs175 lbs242 lbs324 lbs418 lbs520 lbs
240 lbs183 lbs252 lbs335 lbs432 lbs535 lbs
250 lbs192 lbs261 lbs347 lbs444 lbs549 lbs
260 lbs200 lbs271 lbs358 lbs457 lbs563 lbs
270 lbs208 lbs280 lbs369 lbs469 lbs577 lbs
280 lbs216 lbs290 lbs379 lbs481 lbs590 lbs
290 lbs223 lbs299 lbs390 lbs493 lbs603 lbs
300 lbs231 lbs308 lbs400 lbs504 lbs616 lbs
310 lbs239 lbs316 lbs410 lbs516 lbs628 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs36 lbs61 lbs95 lbs140 lbs190 lbs
100 lbs42 lbs69 lbs106 lbs153 lbs206 lbs
110 lbs48 lbs77 lbs117 lbs165 lbs220 lbs
120 lbs54 lbs85 lbs126 lbs177 lbs234 lbs
130 lbs60 lbs93 lbs136 lbs189 lbs247 lbs
140 lbs65 lbs100 lbs145 lbs199 lbs260 lbs
150 lbs71 lbs107 lbs154 lbs210 lbs272 lbs
160 lbs77 lbs114 lbs162 lbs220 lbs283 lbs
170 lbs82 lbs121 lbs170 lbs229 lbs294 lbs
180 lbs87 lbs127 lbs178 lbs238 lbs304 lbs
190 lbs92 lbs134 lbs186 lbs247 lbs314 lbs
200 lbs98 lbs140 lbs193 lbs256 lbs324 lbs
210 lbs103 lbs146 lbs200 lbs264 lbs333 lbs
220 lbs107 lbs152 lbs207 lbs272 lbs342 lbs
230 lbs112 lbs158 lbs214 lbs280 lbs351 lbs
240 lbs117 lbs163 lbs221 lbs287 lbs360 lbs
250 lbs121 lbs169 lbs227 lbs295 lbs368 lbs
260 lbs126 lbs174 lbs233 lbs302 lbs376 lbs

Zercher Squat Standards by Age

Discover how Zercher Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15104 lbs157 lbs226 lbs307 lbs397 lbs
20118 lbs178 lbs257 lbs350 lbs453 lbs
25120 lbs183 lbs263 lbs359 lbs464 lbs
30120 lbs183 lbs263 lbs359 lbs464 lbs
35120 lbs183 lbs263 lbs359 lbs464 lbs
40120 lbs183 lbs263 lbs359 lbs464 lbs
45115 lbs174 lbs250 lbs341 lbs441 lbs
50108 lbs164 lbs235 lbs321 lbs415 lbs
55101 lbs152 lbs218 lbs297 lbs384 lbs
6093 lbs140 lbs200 lbs272 lbs352 lbs
6585 lbs127 lbs182 lbs247 lbs319 lbs
7077 lbs115 lbs164 lbs223 lbs287 lbs
7570 lbs104 lbs148 lbs200 lbs258 lbs
8064 lbs94 lbs133 lbs180 lbs231 lbs
8558 lbs85 lbs121 lbs162 lbs208 lbs
9053 lbs78 lbs110 lbs147 lbs189 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1555 lbs87 lbs130 lbs182 lbs241 lbs
2062 lbs99 lbs147 lbs207 lbs274 lbs
2563 lbs101 lbs151 lbs212 lbs281 lbs
3063 lbs101 lbs151 lbs212 lbs281 lbs
3563 lbs101 lbs151 lbs212 lbs281 lbs
4063 lbs101 lbs151 lbs212 lbs281 lbs
4561 lbs96 lbs144 lbs202 lbs267 lbs
5057 lbs91 lbs136 lbs190 lbs251 lbs
5554 lbs85 lbs126 lbs177 lbs233 lbs
6050 lbs78 lbs116 lbs162 lbs214 lbs
6546 lbs72 lbs106 lbs147 lbs194 lbs
7042 lbs65 lbs96 lbs133 lbs175 lbs
7539 lbs60 lbs87 lbs120 lbs158 lbs
8036 lbs54 lbs79 lbs109 lbs142 lbs
8533 lbs50 lbs72 lbs98 lbs128 lbs
9031 lbs46 lbs66 lbs90 lbs117 lbs

Zercher Squat Overview

The Zercher Squat is a compound lower-body exercise that strengthens the quads, glutes, and core, while improving stability and posture by holding the barbell in the crook of your elbows.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Zercher Squat

  1. Start by setting a barbell on a squat rack at about waist height.
  2. Position yourself so the barbell rests in the crook of your elbows, and clasp your hands together to secure it.
  3. Stand up to lift the barbell off the rack and take a step back.
  4. Position your feet shoulder-width apart with toes slightly pointed out.
  5. Engage your core, inhale, and begin to squat down by pushing your hips back and bending your knees.
  6. Lower yourself until your thighs are at least parallel to the floor.
  7. Exhale and push through your heels to stand back up to the starting position.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Zercher Squat for proper technique and tips.

Pro Tips for Zercher Squat

  • Keep your chest up and back straight to maintain proper form.
  • Avoid letting your knees cave inward as you squat down.
  • Use a pad or towel in the crook of your elbows if the barbell is uncomfortable.
  • Start with a lighter weight to focus on form and technique before increasing the load.

Zercher Squat Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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