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4 Powerful Squat Variations To Build Mass, Strength and Muscle

Want to build more muscle, get stronger and keep your training and varied? Add these into your training and have some fun.


The Zercher squat was invented by a lifter when he was in prison and didn’t have access to any racks so he had to lift from the floor. You will use lower weights with the Zercher squat because you will find it simply impossible to handle anywhere near your max loads.

This squat variation builds power out of the hole. The initial awkwardness of the movement forces you to balance in a new way as well.

Take care when performing Zercher squats for the first time. These sorts of exercises place a greater emphasis on the upper back, quads, and core muscles as the lifter is trying to prevent the torso from being ‘pulled forward’. Your biceps and shoulders will also be challenged in this workout, so be aware of the ways in which this squat differs from a regular back or front squat.

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