Moves/Split Squat Zercher

Split Squat Zercher

ID: 400

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Depth before load — achieve full range with bodyweight before adding resistance.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Full foot contact with the floor — heel, arch, and ball stay grounded.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.