Variation/Alternative of the regular midstance squatting pattern.

The Zercher grip produces an additional forward momentum which results in an enhanced posterior chain activation, while at the same time reducing compression force on the vertebrae.

The weight should predominantly rest in our front foot, spinal integrity must be maintained during the sequence.

Hip and knee flexion/extension of the front leg should be the main driver of the movement.

From my experience, the Zercher grip posts a great alternative for people having lower back problems and it results in a greater posterior chain activation, something to consider when thinking about myo-fascial chains and biomechanical interdependences of sprinting.