Post by lovelace on Aug 30, 2006 10:36:48 GMT -5
Bottom Zercher Squats
media.putfile.com/zercher-squats
This is a variation of the squat. This exercise is harder then regular squats. It places all the weight in front of your body. This exercise really works the hamstrings, hips, glutes, and lower back.
These will need to be done in a power rack. You can vary the squat by the bottom position of the pins in the power rack. I like to do this right at parallel, but will vary these from below parallel to a tad above.
Once the pins are set up according to your desire, you will place the bar in the bend of your arm, crossing your arms in an x across your chest. Make sure you get a normal good bottom squat position. Feet wide and your back arched. Lead with your head up thrusting your hips forward. This lift will really put pressure on the lower back and a good exercise to strengthen your lower back. You can use this exercise on a max effort day or as an accessory exercise. On the last rep on the video, you will notice I got too forward and it was bad form. I left this in to show you IMPROPER form.
Some tips for those that can handle the weight, but your arms are killing you. You can wrap towels, wrist wraps or knee wraps around your arms. I also have used a towel around the neck, get into position, then reach up and grab the ends of the towel. You can see this in the video. Remember this exercise is trying to teach you to keep your back in proper position. Start out real light and work your way up. You can vary the width of your feet for different areas to target.
God Bless, Mike
Joshua 1:9
media.putfile.com/zercher-squats
This is a variation of the squat. This exercise is harder then regular squats. It places all the weight in front of your body. This exercise really works the hamstrings, hips, glutes, and lower back.
These will need to be done in a power rack. You can vary the squat by the bottom position of the pins in the power rack. I like to do this right at parallel, but will vary these from below parallel to a tad above.
Once the pins are set up according to your desire, you will place the bar in the bend of your arm, crossing your arms in an x across your chest. Make sure you get a normal good bottom squat position. Feet wide and your back arched. Lead with your head up thrusting your hips forward. This lift will really put pressure on the lower back and a good exercise to strengthen your lower back. You can use this exercise on a max effort day or as an accessory exercise. On the last rep on the video, you will notice I got too forward and it was bad form. I left this in to show you IMPROPER form.
Some tips for those that can handle the weight, but your arms are killing you. You can wrap towels, wrist wraps or knee wraps around your arms. I also have used a towel around the neck, get into position, then reach up and grab the ends of the towel. You can see this in the video. Remember this exercise is trying to teach you to keep your back in proper position. Start out real light and work your way up. You can vary the width of your feet for different areas to target.
God Bless, Mike
Joshua 1:9
