The Zercher Squat (if you're
not familiar with it) is a squat where you support the barbell
in the crook of your arms. Your arm position looks like
you're halfway through a barbell curl with the barbell resting
on your forearms up near your elbows (I'll be covering Zercher
Squats in detail in a future tip).
But you can ALSO do them with
a single dumbell. Works VERY well.
This one is a bit different
than the barbell version - you have to get the dumbell up
from off the floor, so it requires some very deep squatting
and core strength. Also, the dumbell ends up out in front
of you a bit more than the barbell version does, so it does
put more torque on the body. But the good thing is, the
dumbell plate surface is smoother so it's easier on the
forearms.
Basically, you'll just need
a single dumbell - one that you can stand on end. Stand
it on end then walk up to it.
Squat down then clamp your
forearms around the handle.
Your forearms will be underneath
the top plates of the dumbell - I have my hands closed up
into fists to tighten up the forearm muscles.
View from a distance:
To get started, you have to
really squat down deep to pick up the dumbell.
NOTE: you could also
set the dumbell on end on a bench, if you want to start
from higher up rather than this deep squat position.
Sit back into the squat position.
Now stand up!
Just supporting the dumbell
on your forearms like that really hits the core HARD in
addition to working the legs.
This is a tough exercise -
definitely worth trying out! In the video, I do a full set
of the exercise, then it'll fade to a closer-in view of
getting the dumbell set and clamped in.
