The Zercher squat will build your upper back and anterior core as well as isometrically taxing your biceps. You can do these with or without a box, off pins, or performed as carries.
To do the squat, the bar will sit in the crook of your elbows. It'll force you to use your anterior core and posterior chain.
Set up in squat stance and then pull the bar in close to your body. Keep everything tight and engaged and explode up. Lower it back down on the pins. You can do this as a box squat too.
related posts
Big Jim's Plateau-Busting Surge Routine
We love the workouts that make you ache, the ones that make you shake your fist at the heavens above. This one involves doing one-rep maxes with 60-second negatives, followed by some nice drop sets.
A Cure for Tight Traps, Stiff Necks, and Headaches
Heavy lifting can jack up your traps and neck and even cause headaches, but so can a desk job. Here's how to fix that.
The Five Principles of Radical Fat Loss
Need to lose fat and lose it quickly? This is your guide. Check it out.
For Big Shoulders, Ditch the Free Weights
For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.