Squat - Zercher
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Quads Glutes Hamstrings Calves Lower Back Strength Barbell Squat Rack Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
If using a squat rack or a power rack, set the bar on the rack above your waist but below your chest. Load the bar with the appropriate weights. Ensure that the weights are balanced on the bar (weights equal on both sides). Put on the barbell collars so that the weights cannot slip off the bar. Lock your hands and place the bar on top of your arms close to your elbows. It should look like you have your arms crossed with the barbell running across them. Step under the bar and balance the bar on your shoulders behind and just below your neck. You may want to wrap a towel around the bar for padding. The bar should now be centered on your upper back. Keep your back straight, not curved, and your head looking straight forward, not down. The hands are placed about shoulder width apart and hold the bar with an overhand grip. Step away from the rack and position your feet shoulder width apart and your toes facing forward. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
With the bar on your forearms, step out of the rack.
If using a squat rack or a power rack, set the bar on the rack above your waist but below your chest. Load the bar with the appropriate weights. Ensure that the weights are balanced on the bar (weights equal on both sides). Put on the barbell collars so that the weights cannot slip off the bar. Lock your hands and place the bar on top of your arms close to your elbows. It should look like you have your arms crossed with the barbell running across them. Step under the bar and balance the bar on your shoulders behind and just below your neck. You may want to wrap a towel around the bar for padding. The bar should now be centered on your upper back. Keep your back straight, not curved, and your head looking straight forward, not down. The hands are placed about shoulder width apart and hold the bar with an overhand grip. Step away from the rack and position your feet shoulder width apart and your toes facing forward. This is your starting position.
Step 2
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 3
Stand up with the weight on your back, by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down, for the entire movement.