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Bulgarian Bag Zercher Squat

AdvancedStrengthTier T3

You cradle a crescent-shaped Bulgarian bag in the crooks of both elbows across the front of your body. You squat down, then stand back up.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Stop if pain occurs and ask a clinician or a qualified coach.

Also stop if you notice
Avoid the spine falling into flexion; keep the chest lifted.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on a flat, firm floor with the feet about shoulder-width apart and the toes turned out slightly, and cradle the bag across the front of the body in the crooks of both bent elbows with the hands loosely meeting in front of it.
  • Keep the bag in the crooks of your elbows for the whole squat and hold nothing else.
  1. A woman standing tall with a crescent-shaped bag resting across the front of her body in the crooks of both bent elbows and her feet about shoulder-width apart.

    Step 1 of 3

    Cradle the bag in the crooks of your elbows across your front, stand with your feet about shoulder-width apart, and brace.

  2. The same woman squatting with her thighs about parallel to the floor, her chest lifted and the bag still cradled in the crooks of both elbows.

    Step 2 of 3

    Bend your knees and hips and sit back into your heels as low as is comfortable, keeping your chest lifted and your knees in line with your toes.

  3. A woman standing tall with a crescent-shaped bag resting across the front of her body in the crooks of both bent elbows and her feet about shoulder-width apart.

    Step 3 of 3

    Cradle the bag in the crooks of your elbows across your front, stand with your feet about shoulder-width apart, and brace.

What you should feel

The Zercher hold targets the arms and shoulders more than other holds.

Safety Information

Warning: avoid the spine falling into flexion; keep the chest lifted, the shoulders retracted and the torso upright. Use a soft crescent bag on a flat non-slip floor. If a knee, hip, ankle, elbow or back problem is present, or if the squat causes pain, stop and ask a clinician or a qualified coach before using this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.