Since I started doing some off-and-on lifting a few years ago, Zerchers have been my squat of choice, working out in my garage with no equipment other than a barbell. I never really gave much attention to bar placement, just put it in the crook of the arm and go, but I recently noticed online that it seems like most folks hold the bar lower than I do.
I pull the bar up with shoulders back, and the bar sits on my chest, probably a inch or two above my nipples. Forearms are vertical, and with the bar up high like this, I squat really upright and go deep without having to worry about elbows dropping inside of knees or other interference.
I’ve noticed that lots of folks online show a lower bar placement with the forearms at something closer to a 45 degree angle. I tried that for a few reps this morning and noticed that it definitely felt “easier”. It required less work from my shoulders and upper back and allowed maybe a little more hinge in my squat. Feels like I could probably load heavier in this position.
Negatives I noticed with lower placement were more elbow discomfort. In my high position with the forearms vertical, the bar is forced down into the elbow bend or even back onto the upper arm a little bit. With the forearms dropped, the bar was more toward the forearm side of the joint. Elbow/leg interference also becomes more of an issue at the bottom that might require some adjustment.
So is there a right or preferred bar position for the Zercher squat? I’m thinking I should spend more time experimenting with the lower position if it allows me go heavier and better load my legs.