[Phreezer]

Zercher Squats:

This movement was first introduced to me when I first came to Westside. I remember thinking what the hell is this going to do for me. It wasn’t until years later that I found out. The Zercher Squat is preformed cradling the barbell in your arm and performing a barbell squat. Since the movement is best preformed off the floor, many will find they will have to do it out of a power rack. The key to making this work is to concentrate on flexing the abdominal as hard as possible. The version I like best and the one I found to be the most effective is the seated version. With this version you sit on the end of a bench and cradle the barbell in your arm and bend over at the waist so the bar falls out in front of you. Pull yourself back into the starting position by flexing you abs. My favorite way to do this is with a heavy medicine ball for sets of 8 to 12.