Zercher Squat

To be safe, do this exercise in a squat rack. First, adjust the racks so that the bar is at a height between the chest and stomach. Load the barbell with the required weight. Put your hands together and place the bar between your shoulder and forearm as shown. Remove the bar from the racks, pressing the forearms to the chest, as if fixing the barbell with bent arms. Step away from the rack and place your feet shoulder-width apart. The toes are slightly turned outward. The head is raised, the back is straight and arched at the waist. This will be your starting position. As you inhale, begin to slowly squat, bending your knees and pulling your pelvis back. Keep your back. Continue downward until the angle between your thighs and calves is just under 90°. Hint: when performed correctly, the knees should form an imaginary straight line with the toes of the feet and be perpendicular to the line of the torso. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position. Complete the required number of repetitions. Attention: the exercise requires good physical condition. Use the help of a partner. Remember to keep your back in the correct position.