Strength
Zercher Squat
3 – 2 – 1- 1- 1
WOD
Complete 4 rounds for time of:
15 ring dips
30 sit-ups
60 double unders
Staci working on her deadlifts!
Today we'll be doing some heavy Zercher squats. These squats are a great variation to our squat training. In a Zercher squat, the bar his held in front of our abdomen in the crook of your elbows:
Photo from CrossFit Flagstaff.
With the bar in this position, the Zercher really reinforces a good squat body position. Like we say, regardless of the type of squat, the mechanics are the same: tall chest, flat back, drive the hips back and down, keep your weight on your heels – all the good stuff you hear from us all the time! Be sure to really stabilize your midline and focus on keeping that chest tall. The weight will want to pull you forward. Don't let it! It will also be important for you to keep your arms and elbows tight to ensure the bar doesn't get away from your body. With a little practice you'll get used to the Zercher squat. Have fun with it!
