Glossary - Z

Zercher Squat

Muscle Groups: Quadriceps, Glutes, Core

Description: Hold a barbell in the crook of your elbows in front of your chest and stand with feet shoulder-width apart. Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Push through your heels to return to the starting position.

Pro Tip: The position of the barbell requires strong core engagement. Keep your back straight to protect your lower back.

Zottman Curl

Muscle Groups: Biceps, Forearms

Description: Hold two dumbbells with palms facing forward. Perform a bicep curl, then rotate your wrists so your palms face downward as you lower the weights. Rotate your palms back up when extending your arms.

Pro Tip: Focus on a slow and controlled descent to strengthen the forearm muscles and ensure full bicep activation.

Zercher Lunge

Muscle Groups: Quadriceps, Glutes, Core

Description: Hold a barbell in the crook of your elbows in front of your chest and step forward into a lunge. Lower the back knee until it nearly touches the ground, then push back up through the front leg to return to the starting position.

Pro Tip: Keep your torso upright and your core engaged for better stability throughout the movement.