Tuesday, December 9, 2008

Zercherish Front Squats

The best core work is NEVER a sit up or a crunch, so if you are a man who would like to get the mythical - but obtainable - six-pack abs, this is one exercise that will get you on your way (but please remember, diet is about 70% of the game).

Zercherish Front Squats

By Nick Nilsson

This exercise is not quite a Zercher squat (where you hold the barbell cradled in the crooks of your elbows, down by your stomach) and not quite a front squat.

It's basically a combination of BOTH, where you're supporting in the crooks of your elbows but at shoulder height like a front squat.

This hits the abdominal wall HARD - very similar to a curl squat but without the tension on the biceps and without the possibility of resting your arms on your abs as you come up.

Holding your arms at shoulder level really puts tension on the core. It's a great way to build up the core to improve it for front squatting.

Here's the cross-arm position of a front squat - the bar is supported on your shoulder girdle.

Here's the "Zercherish" position...get the bar right in the bend of your elbows.

Now clasp your hands over the top of the bar to lock them in.

The bar is now not being supported on the shoulder girdle but being held up solely with muscle support from the shoulders and frontal core muscles.

Set the bar up at regular squat height - you won't need much weight for this one. Hook your elbows under.

Step out of the rack.

Then squat!

Not a hard concept in general - it's the bar placement that makes this one different. Give it a shot - I promise your core will be screaming at the end of the set!

About The Author

Nick Nilsson is the Director of Online Operations for Staley Training Systems. He has a degree in Physical Education and Psychology and has been inventing powerful new training techniques for more than 17 years.

Nick is the author of a number of bodybuilding eBooks (listed below) all available by clicking here and has written for a variety of publications including Men's Fitness, Reps, Musclemag, Bodybuilding.com and many others. He can be contacted at nick@staleytraining.com.

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