Zercher Squat Basics

Zercher Squat Basics: What Is A Zercher Squat?

A Zercher squat is a type of deadlift where the barbell is held at arms length overhead. There are many variations of this exercise, but they all share some common features. They involve holding the weight over your head with one hand while keeping it close to your body with the other. This allows you to use both hands to pull yourself up off the floor.

The most popular variation involves holding the barbell over your head with both hands. This makes it easier to perform the movement because you don’t have to bend forward as much when performing a traditional deadlift. You can even hold onto the bar with two hands if you prefer.

Another way to do Zercher squats is by using dumbbells instead of bars or plates. These types of exercises are called Zercher curls. Dumbbells allow you to keep the bar closer to your body, which increases the difficulty of pulling yourself up off the ground.

There are several different ways to perform Zercher squats, so there’s no right or wrong way! However, here are some tips for how you should go about doing them:

Start with a light weight and work your way up until you’re able to complete a set without assistance from another person.

You can wear a weight belt if you want, but it isn’t necessary for most people.

It helps to have someone spot you until you’re confident enough to perform the movement on your own.

If you’re using dumbbells, hold them at arm’s length in front of your body. Resist the urge to start leaning forward or to the side; keep your upper body as straight as possible at all times.

Zercher squats are easier when you have a wider stance. Place your feet far enough apart that your knees are slightly bent when you put all your weight in the heels of your feet.

Exhale as you begin the movement. Hold your breath or breathe only through your nose until you’re finished with your set.

Bend at the waist and keep your back straight at all times. Your knees should be kept slightly bent and not locked throughout the movement.

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Contract your abs as you bend forward. Keep your head facing straight ahead and look at the floor in front of your feet.

Place one hand at the base of your belly button and grab the bar with the other.

In one smooth movement, lift the bar off the ground by simultaneously pushing with your legs and pulling up with your arm. Keep your elbows in so that they’re close to your body at all times.

Once the bar passes your knees, straighten your legs as quickly as possible. The faster you pull your legs up, the easier the exercise will be.

Keep the bar close to your body throughout the entire movement so that it doesn’t hit your thighs. This ensures that you’re using your legs and hips to lift the weight instead of swinging the bar upward.

Pause for a moment at the top of the movement then slowly lower the bar back to the floor.

With proper diet and regular rest, you should notice noticeable gains in your upper body strength within four to six weeks. If you aren’t seeing any results after that amount of time, then it’s time to change things up a bit. You can either increase the weight that you’re lifting or the number of times that you’re performing the exercises.

Perform this workout two to three times a week. You can either take one day in between to rest or you can move right into another routine. It’s up to you and whatever works best for your schedule.

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It doesn’t matter if you’re a man or woman, young or old, strong or weak: anyone can benefit from performing the exercises in this article! Try it today and see how great you feel after only a few days!

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Sources & references used in this article:

The Upright Go Posture Device-SttB Articles by SA Bird – photo.scottandrewbird.com

Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by C Beasley – fightcampconditioning.com

Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by J James – fightcampconditioning.com