Zercher Squat

The bar rides in your elbows — savage on the core and upper back, segretly great for squat depth.

Preparación

1. Bar (padded) cradled in the crooks de your elbows, hands clasped.
2. Feet shoulder-width, chest proud against the load.

Cómo Hacerlo

1. Squat between your elbows — the front load lets you sink deep.
2. Fight the fold: chest up the entire rep.
3. Drive up without letting the bar roll.

Respiración

Big brace at the top, exhale rising.

Errores Comunes

• Letting the elbows drop — the bar pulls you into a crunch; stay proud.
• Skipping the pad — your arms will negotiate the set for you.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.