Squat Zercher

Squats Zercher — technique exercises:

1. For security purposes, perform this exercise in a frame for squats. To start, adjust the rack so that the vulture was at the height between the chest and the abdomen. Load the rod the necessary weight. Clasp your hands together and place the neck between the shoulder and upper arm, as shown in the figure.
2. Remove the neck from the racks, pressing his forearm to his chest, as if fixing the rod bent arms.
3. Step away from the rack and place your feet hip-width apart. Socks slightly outward. Head raised, back straight and bend at the waist. This will be your initial position.
4. On the inhale, start slowly squat, bending your knees and placing your pelvis back. Keep the back. Continue down until the angle between the thighs and the calves will be a little less than 90°. Hint: with proper exercise, the knees should create an imaginary straight line with the feet and toes to be arranged perpendicular to the line of the body.
5. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
6. Complete the required number of repetitions.

Attention: the exercise requires good physical preparation. Use the assistance of a partner. Don’t forget to follow the correct formulation of the back.

Video exercise: