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Sandbag Zercher Squat

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Welcome to The Fitness Library.

The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.

We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.

Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com
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Sandbag Zercher SquatLevel: Beginner/Intermediate

Personal Trainer Yana Ibrahim from San Francisco’s Xodus Fitness demonstrates the Sandbag Zercher Squat with the Onnit Battlebag.

Instructions: Start with the feet just about shoulder width apart and the Sandbag in a racked position against the chest.

Press the Sandbag against the chest, squeeze the shoulders back and pull the bag away from it’s center as if you’re trying to tear the bag in half.

Begin to sit straight down into a squat, keeping the spinal alignment as stacked as possible.

Once you reach the bottom of your squat, begin to ascend back upward to a standing position.

Note: Some athletes may need to work on a series of Hip Mobility and Back Mobility drills to help improve this movement. We recommend working through a variety of dynamic mobility and movement prep exercises to loosen the hips and increate Range of Motion (ROM) and depth of this movement.

Sandbag
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Benefits: The Sandbag Zercher Squat is a great exercise for leg and upper back strength. Keeping the back engaged becomes more difficult as you drop deeper into the squat range.

This sort of squat is typically done with a bar and it can be quite painful to hold a bar on the forearms. The great benefit of using the sandbag is that it eliminates this pain, which should allow for more focus on reps and the movement.

The sandbag also allows you to incorporate this exercise in circuits, bootcamps or other small group fitness programs.

Strengthens the Legs, Core, Glutes and Spinal Muscles, Back and Shoulders.

Feel free to leave us a comment or drop a question below.

Interested in In Home Personal Training in San Francisco? Check our our website www.XodusFitness.com

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Admin Welcome to The Fitness Library. The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide. We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you. The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas. Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com