Adiletix - Sandbag Zercher Squat

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Sandbag Zercher Squat

1 - Place the sandbag on the floor in front of you and stand with your feet about shoulder-width apart.
2 - Hinge at the hips and bend your knees to pick up the sandbag, then secure it in the crooks of your elbows against your torso in a Zercher hold.
3 - Stand tall with your chest up, elbows close to your body, core braced, and the sandbag held firmly at mid-torso height.
4 - Begin the squat by bending your knees and hips, keeping your chest lifted and your weight balanced through your midfoot and heels.
5 - Lower until your thighs are at least parallel to the floor or as low as your mobility allows while maintaining a neutral spine.
6 - Drive through your feet to stand back up, keeping the sandbag tight to your body and your knees tracking in line with your toes.
7 - Repeat for the desired number of repetitions, then carefully lower the sandbag back to the floor.

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