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
Program Design 101
Sets, reps, time under tension, rest periods, and everything you need to know to DIY the right plan for you.
Tip: Push, Pull, Bend, and Extend
When designing your workout plan, break your body into four quadrants. Here's why.
Tip: The Backward Sled Drag for Big Quads
Build bigger, stronger legs, no barbell required. Here's how.
Barbells Behind Bars
The author was sentenced to 10 years in prison. He started lifting to build up his self-esteem and, more importantly, to protect his ass from getting shanked.