How to do zercher squat

Coach's Tips

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Start Position

1. Position a barbell in a squat rack so that it is just below shoulder height.

2. Stand under the bar and tuck it into the bend of your elbows, letting it rest across your chest.

3. Place your feet shoulder-width apart, with toes slightly angled outward, in front of the barbell.

4. Hold the barbell securely by pressing your elbows into it.

Proper Form

1. Inhale deeply and engage your core.

2. Move your hips back and lower your body until your thighs are parallel with the ground.

3. Drive through your heels to return to the initial position.

Breathing Technique

1. Breathe out as you move your hips back and lower your body.

2. Inhale while pushing yourself back to the starting position.

Precautions

1. Keep your core engaged and maintain a straight back throughout the movement.

2. Ensure the barbell is held firmly in your elbows and press elbows into the bar.

3. Avoid allowing your knees to cave inward during the exercise.

4. Keep your feet consistently in contact with the floor throughout the movement.