Zercher Squat
rating: | Ø 4.63 through 8 votes |
---|---|
rate it! | |
required: | Barbell |
optional: | Squat Rack / Squat Stand |
level: | Hard |
type: | Strength |
Variations available (31) |
General And Specifics
- the advantage is, that the spine is not strained as much as in the Squat With Barbell
- disadvantage: you cannot use much weight and the feeling in the armpit can become uncomfortable
- additionally, you need distinctive abs to be able to hold the weight stable
- beginners necessarily have to get used to the course of motions and work out with less weight in the beginning
Starting Position
- place a barbell in hip-height on the squat stand
- stand in front of it and grasp the barbell with your armpits in shoulder width
- guide your hands together in front of the sternum, put one fist in the other hand to fixate the barbell
- the elbows point back past the sides of the torso
- step back a bit and stand up straight, feet a bit wider than shoulder width apart
- turn the feet out a little
Correct Execution
- push the bottom back, bend the legs until your thighs are parallel to the ground
- go into a slight hollow-back and do not let the knees protrude the toes
- the weight stays fixated and inactive in the armpits
- the elbows touch the inner sides of the thighs in the final position
- the body weight always is on the heels
- hold the upper body upright, so that the chest points forward
- push yourself back up again without fully stretching out the legs
- repeat
Hint
- do not wrap a towel around the barbell, it could slip away and is uncomfortable anyway