Moves/Zercher Squats: single arm

Zercher Squats: single arm

ID: 427

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Break at hips and knees simultaneously to initiate the descent.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

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

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.