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
The best way to train for MMA endurance doesn’t involve a lot of running. Check out these more effective training strategies.
Coach Poliquin answers your questions about squats, body part splits, fasted cardio and more.
Some of the biggest quads in sport are built on bicycles. Here's are two leg blasting bike challenges you can do in the gym.
It's not about being anti-squatting or anti-barbell rowing, it's about being pro-logic. Let your needs and goals dictate your exercise choices.