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Dumbell Zercher Squats For Hitting the Legs and The Core HARD

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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.

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

Squat down then clamp your forearms around the handle.

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

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.

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

View from a distance:

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

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.

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

Now stand up!

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

Just supporting the dumbell on your forearms like that really hits the core HARD in addition to working the legs.

Dumbell Zercher Squats For Hitting the Legs and The Core HARD

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.

 


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