Smith Machine Zercher Squat
The Zercher squat under a Smith bar held in the crooks of the elbows; the rails take care of the bar's path.
How to do it
Setup
Bar in the crooks of the elbows, hands together at the chest, feet shoulder-width.
Steps
- Unrack the bar in the elbow crooks and brace.
- Squat down between the knees, elbows up.
- Stand, then rack the bar on the hooks.
Common mistakes
Bar digging into the forearms: pad it or wrap a towel around it. Rounding the upper back: chest up, elbows high. Elbows hitting the knees: squat between them, not onto them.
Breathing
Inhale down, exhale up.
