Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Zercher Squat

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads

Also glutes, upper back & lats, abs

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Bar in the crook of your elbows
  2. 2Brace hard and stay upright
  3. 3Squat deep between your knees

Most common mistake

Letting the upper back round under the load.

Watch a demo
B
For combat
#22 of 37
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Research
61
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 61
TransferStrong
Injury protectionGood
PracticalityGood

Lifting a heavy load held in the arms, like picking up an opponent.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BBarbell RowBarbell

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