The Zercher Squat is criminally underrated. Here’s why I rank it Tier 1 for combat athletes🥋👊🏼 Here’s a clip of my ranked STRENGTH based exercises for MMA - Full video on YT channel 📺 🥋 Transfer to Goal – 4/5 Carries over to clinch strength, posture under pressure, and midline stability like few other lifts. 🔥 Fatigue Cost – 4/5 You’ll feel it — full-body strain, high effort, but worth the price when used right. 🎯 Skill Requirement – 3/5 It’s awkward at first. That’s the point. Teaches you to brace, stay upright, and move with intent. 🦴 Joint Stress – 3/5 Front-loaded means less spinal compression than a back squat, but more tension on elbows/biceps. Keep the bar high and arms tight. To protect yourself use elbow sleeves and you can replace regular bar with axle or use tampon pad🫣 📈 Loadability – 5/5 You can stack real weight on it — great for progressive overload once you own the movement. Total Score: 65/75 → Tier 1 (Elite Transfer) Put it in rotation if you want real-world strength, fight-ready posture, and next-level core control. 👊 I program it for: • Fight camp strength phases • Grapplers needing postural dominance • Athletes who need strength without spinal wreckage Drop a 💪 if you’ve ever thrown Zerchers into your training — or tag someone who should. Watch full video on channel 📺 #ZercherSquat #DaruStrong #CombatStrength #BuiltDifferent #FightReady #RespectTheGrind