Zercher Squat

This squat pattern has a great application in contact sports, as well as those performers doing partner work of carrying heavy props. The front loaded nature put a lot of work into the quadriceps and unlike most squat patterns the carrying position puts lots of work into the biceps and front of the shoulder which is vital for heavy or fast lifting of partners. Having the weight held in this position moves your centre of gravity forwards and this challenges the back to a very large degree.

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