Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show by English Tyler

Author:English, Tyler [English, Tyler]
Language: eng
Format: mobi, epub, pdf
Publisher: Rodale Books
Published: 2013-06-04T00:00:00+00:00

QUADRICEPS

BARBELL EXERCISES

ZERCHER SQUAT

PURPOSE

Target posterior muscle chain as well as the quads and simultaneously activate the shoulders and biceps to control the bar. Invented by 1930s strongman, Ed Zercher, the squat variation allows for a safe deep squat, due to the fact it is front loaded and minimizes spinal load.

START

With the bar placed on a squat rack at mid abdominal height, hold the bar tightly in the crook of your arms—tightly across your chest. Step back away from the rack.

MOVEMENT

Keep your torso tight and hold the bar tightly against your chest with your arms. Lower yourself toward the ground pushing through your heels.

FINISH

Pause, then push yourself back to your starting position.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.