Sentadillas Zercher

Step 1. Este ejercicio se realiza mejor dentro de un estante de sentadillas por razones de seguridad. Para comenzar, primero coloca la barra en un estante que mejor se ajuste a tu altura. La altura correcta debe estar en cualquier lugar por encima de la cintura pero por debajo del pecho. Una vez elegida la altura correcta y la barra cargada, cierra las manos y coloca la barra en la parte superior de tus brazos entre el antebrazo y el brazo superior.

Step 2. Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.

Step 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).

Step 4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Conseyo: Si realizaste el ejercicio correctamente, la parte delantera de las rodillas debería formar una línea imaginaria recta con los dedos de los pies que es perpendicular a la parte delantera. Si tus rodillas están más allá de esa línea imaginaria (si están más allá de tus dedos de los pies) entonces estás colocando una tensión indebida en la rodilla y el ejercicio se ha realizado incorrectamente.

Step 5. Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.

Step 6. Repeat for the recommended amount of repetitions.