The Zercher squat is an effective exercise for building both size and strength that can give your training routine a unique challenge. It involves the barbell being placed in the crook of your elbows as you perform the regular squat movement. Although it may feel awkward at first, it won't take long for your body to become accustomed to the position and the exercise will become second nature.
This type of squat is great for athletes looking to develop their core strength and stability as the barbell is positioned lower than in a traditional back squat. This means that more weight can be used compared to your other squat variations, allowing you to really challenge yourself and push your body to its limits.
The Zercher squat is also beneficial for those who may have shoulder issues, as the barbell isn't resting on the shoulders like in a traditional back squat. This makes it a great alternative to the traditional squat, allowing those with shoulder issues to still work their lower body without putting strain on their joints.
Although the Zercher squat can be a great addition to any strength training program, it's important to note that proper form is key to avoiding injury. It's always best to have a qualified professional guide you through the exercise to make sure you're performing it correctly. With practice and dedication, you'll soon be reaping the rewards of this unique and effective exercise.
The Zercher squat is an exercise that can be incorporated into your workouts to target multiple muscle groups and provide a unique challenge. Here's how you can incorporate this exercise into your routine:
1. Warm up: Start your workout with a dynamic warm-up to prepare your body for the upcoming exercise. This can include exercises like jogging, jumping jacks, or lunges to increase your heart rate and loosen up your muscles.
2. Set up: Place the barbell on a squat rack at the appropriate height, above your waist and below your chest. Lock your hands together and position the bar on top of your arms, in the crook of your elbows.
3. Stance and posture: Step away from the rack and position your legs in a shoulder-width medium stance, with your toes slightly pointed out. Keep your head up and maintain a straight back throughout the exercise.
4. Perform the squat: Begin the movement by bending your knees and lowering the barbell while maintaining a straight posture and head up. Continue lowering until the angle between your upper leg and calves is slightly less than 90 degrees. Inhale as you lower the barbell.
5. Raise the bar: Push the floor with the balls of your feet as you straighten your legs and raise the barbell back to the starting position. Exhale as you raise the bar.
6. Repeat and adjust: Repeat the exercise for the recommended number of repetitions. If you find the exercise too challenging or your form is