The Zercher squat holds the bar in the crooks of the elbows in front of the body, loading the legs and core.

Muscle group: Quadriceps

Steps

Take the bar from the rack into your elbow crooks, with bent arms held together in front. Stand slightly wider than shoulder width with knees and toes slightly outward. Brace your abs and slowly squat by bending your hips and knees. Stay balanced over the whole foot and descend to a controlled depth. Pause and slowly stand.

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