|Secondary Muscle(s)||Glutes, Hamstrings, Abdominals, Abductors, Adductors, Middle Back|
Zercher Squat Instructions
- Position the bar even with your midsection in the rack or squat stand.
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Get underneath the bar placing is within the crooks of your elbows.
- DO NOT cross your forearms, this will cause your upper back to round.
- Walk the bar out position your feet as your would for a regular back squat.
- Just outside shoulder width with your toes pointing slightly out.
- To create stability in your hips, screw your feet into the floor and subtly push your knees out.
- You want your torso in a strong position with your upper back and core tight.
- Push your hips back slightly and descend into the bottom position.
- You will have to push your knees out laterally so your elbows can clear at the bottom of the squat.
- Something that should be done for all squat variations but a must for the Zercher.
- Maintain your core tightness.
- When the crease of your hips reach level with your knee, accelerate back up.
- Squeeze your glutes at the top position.
- Use a Fat or Axel Bar if you have access to one.
- If you can only use a regular barbell, wrap a towel around the middle to ease the discomfort of the barbell being in the crook.
- Your core will be taxed extremely! Because of the bar placement, you will have to use your core to prevent from falling forward.