Barbell Full Zercher Squat

준비 자세

1. 01Set the bar in the rack at roughly elbow height.
2. 02Hook both elbows under the bar so it sits in the crooks of the arms, and clasp the hands together.
3. 03Pull the bar tight to the torso and stand it out of the rack.
4. 04Step back into a shoulder-width stance with toes slightly out.

수행

1. 01Brace hard and take a full breath before each rep.
2. 02Squat down between the hips while keeping the torso as vertical as possible.
3. 03Descend below parallel until the elbows nearly reach the thighs.
4. 04Drive through the whole foot and stand tall without letting the bar drift away from the body.

체크포인트

• -Bar stays pinned in the elbow crooks against the torso.
• -Torso stays upright throughout the descent.
• -Knees track in line with the toes.
• -Depth reaches below parallel every rep.

흔한 실수

• -Letting the bar roll down the forearms instead of staying in the elbow crooks.
• -Rounding the upper back as the load pulls forward.
• -Cutting depth once the elbows approach the thighs.
• -Skipping a towel or bar pad and losing reps to elbow discomfort rather than leg fatigue.