Barbell Zercher Bulgarian Split Squat
The Bulgarian split squat with the bar cradled in the crooks of the elbows; the low front load keeps the chest up and the abs braced.
How to do it
Setup
Bar from a rack in the crooks of the elbows, rear foot on a bench behind.
Steps
- Sink straight down, the bar hugged to the body.
- Stop at parallel with the chest tall.
- Drive up through the front foot.
Common mistakes
Bar sliding down the forearms: lift the elbows and hug it in. Rounding the upper back: chest up, abs braced. Loading it like a two-leg squat: one leg carries it all; start light.
Breathing
Inhale down, exhale driving up.
