Moves/bar single arm zercher squat

bar single arm zercher squat

ID: 1002

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Exercise Types:
Lower Squat, Core Rotate
Contraindications:
None
Equipment:
Bar
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Keep chest tall by driving elbows down on a goblet or front squat variation.
  4. 4. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.