Zercher Squat
Overall lower, upper muscle strengthAbout
Hold the barbell in front and do a squat. Great for working your quads, glutes, and core.
How to Zercher Squat
Starting Position
1. Please wrap your arms around the barbell and lift it up.
2. Spread your legs about a step wider than shoulder-width, and point your toes outwards at about 40-50 degrees.
3. Keep your chest up and your back straight.
Proper Form
1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
3. Push strongly through the center of your feet to rise up.
4. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
Breathing Technique
Inhale while going down, and exhale while going up.
Precautions
1. Please be careful not to lean your upper body too far forward.
2. Keep your chest up and engage your core to avoid bending your waist.
3. Don't excessively bend your waist while trying to keep it straight.
4. Please do not stick your hips too far back.
5. Make sure your feet do not come off the ground.
6. When standing up, please ensure your knees do not come together.
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