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Power Rack

Here's the first Exercise Name

Here's the first Exercise Name

A.

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B.

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Zercher Squat

Zercher Squat

A.

Stand in front of the bar and bend your knees into a slight squat position. Extend both arms and position the bar in the crook of your arms. Flex your arms and pull the weight in against your chest. Drive yourself upward into your starting position.

B.

Push your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Your elbows should hold the bar securely in place and should not move. As you squat, make sure that your chest remains upright. Pause, then press your body back up to the starting position.

Mistakes and Tips:

Do not allow your shoulders to roll forward during the movement. Focus on pulling them down and back the entire time.

Keep your back flat during the exercise to avoid injury.

Keep your knees out and centered over your feet throughout the exercise. Avoid letting them roll in as you squat.

Wide-stance Barbell Squat

Wide-stance Barbell Squat

A.

Stand in a slightly wider than shoulder-width stance with toes pointed outward. Rest bar firmly on back of shoulders with an overhand grip slightly wider than shoulder-width apart. Brace your core and keep chin parallel to floor.

B.

Simultaneously descending hips to ground until thighs become parallel to floor, performing a deep squat. Pause at your lowest point and retract back to starting position.

Mistakes and Tips:

Be sure to initiate the squat with the hips.

Do not let allow your back to round during the exercise. Instead, keep spine tall and chest lifted.

Do not let the knees cave inward.

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