Zercher Squat

Setup: Stand with feet shoulder-width apart, barbell held in the crook of the elbows (front rack in elbows), chest up, core engaged.

Movement: Squat down by bending knees and hips while keeping chest upright. Push through heels to stand back up to full extension.

Standards:

• Squat reaches at or below parallel
• Back remains neutral, chest upright
• Arms secure the bar in crook of elbows

Focus Points: Engage glutes, quads, and core, maintain upright torso, keep elbows high, control descent and ascent.