Bench Zercher Pin Squats For Core and Upper Back Strength

The core and the upper back are two of the most common weak links in both squats and deadlifts...and this Zercher Squat variation is going to strengthen those FAST.

 

This is a Bench Zercher Pin Squat...basically a bottom-start Zercher Squat with the bar set on the rails of a rack, starting from seated on a bench.

This is a case of putting yourself in the strongest possible position to use the most weight on an exercise that you can. I've got 405 lbs on the bar here.

As heavy as it is, I would classify it as an assistance exercise, because the goal of this one is not to work the legs...ironically enough.

It's to strengthen the upper back and core for OTHER exercises (like squats and deadlifts).

Holding the weight in a Zercher position like this just HAMMERS the upper back and core and will strengthen those two potential weak links extremely fast because of the sheet amount of weight you can use.

 

How to Do Bench Zercher Pin Squats

 

The setup for this is actually very simple...just set a flat bench inside the rack and set the bar on the rails so that it's pretty much right in the crooks of the arms when you're sitting on the bench. Ideally, you want this to be as close as possible to the start position of the exercise.

I highly recommend wearing a belt for this one...bracing your abs against the belt is going to help with strengthening them, in addition to providing support for the lower back.

I also recommend using a towel or bar pad for your elbows.

If you haven't done Zercher Squats before, don't jump right into extremely heavy weights...build up over several sessions. You need to give your body time to adapt to this unique form of loading.

When doing Zerchers, I recommend keeping the forearms fully supinated (palms up) so that you're supporting the bar across your 2 forearm bones (radius and ulna) rather than just one (if you hold a neutral, palms-facing in grip).

Get yourself braced at the bottom, then stand up, keeping your upper back as upright as possible.

Hold at the top for a moment then lower down under control.

Set the bar back down on the rails and release all the tension. Take a breath or two, then reset your body and go again.

This reset and reprieve from constant loading is what allows you to use maximum weight and achieve maximum strength gains in the upper back and core.

You could do this one without the bench, but I like the feel of starting from a bench. I find I get a better movement from it.

I recommend doing 4-6 sets of this, working up in a pyramid style (e.g. lower weight and higher reps progressing to heavier weight and lower reps). For example, I did sets with 225, 275, 315, 365, 385 then 405 lbs.

Take at least 2 minutes rest in between sets for optimal recovery (important for strength work).