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Q.
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I have been doing the Zercher squats with quite a bit success. One question: If I do the Zercher squat going straight down to the 6 o'clock position, it's natural for the knees to move forward and for the shins to no longer be vertical. I always thought that that position might lead to knee problems (not that I have experienced any but I am also squatting with weights that are probably considered rather light for most squatters), and that one should always keep the shins vertical instead, as in the 8 o'clock position. Is that knee concern for the 6 o'clock correct, or is my concern based on incorrect information?
Andre (3/29/2026 8:26 AM)
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A.
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Andre, yes, it's OK for the knees to come forward when you Zercher squat to the 6 o'clock position. Think of Olympic Lifters with clean and squats - the knees are far forward of vertical, and that in itself does not cause knee problems. Some people are limited by ankle mobility, but that can be improved.
Anna
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Hi, for set up of the Zercher Squat, Brett states to get the bar in the crook of the elbows. Looking at the different examples I don't think Fabio completely opened up arms to let bar rest inside crook of elbows, but I noticed some of the others did. If I open up arms to let bar sit in crook it feels like my forearms are further from my body. If I start with elbows slightly bent it acts as a shelf, feels like I can wedge with the bar better. Which is the correct way to set thus up. Open arms let bar sit in crook then pull forearms close to body, or keep slight bend in elbows and Bae sit on shelf created with bend?
Monique (6/12/2023 8:53 PM)
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Monique—without seeing your set-up I would say to use the one that you feel provides the most solid position for you and the bar. There is individual variation on elbow anatomy (tendon placement etc.) and there will be some adjustment to that for the individual—which may account for some of the variation in bar placement you see.
Brett Jones
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Q.
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If I want to do shadow breath at top, and couples seconds later I can descend again, that means I should stop?
tomwhy (2/8/2023 11:32 PM)
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tomwhy—there can be a pause at the top to reset the breath.
Brett Jones
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Q.
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when pause if I need to do a shadow breathing out and in, or just hold until top 1/3 of the ascent,
tomwhy (2/8/2023 7:44 AM)
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tomwhy—if I am understanding the question correctly—you would inhale at the beginning of or during the first part of the decent and hold/grunt coming out of the bottom of the squat with the exhale happening the top half to top third of the movement.
Brett Jones
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