Zercher Squat

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