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athlete Jonathan Woodard relying on compensatory acceleration
(@bigtrusosa) performing the Zercher for the concentric phase of the
kickstand good morning variation. movement. In other words, focus on
These also tend to hit a bit higher up on slowing down the negative while
the glutes than a traditional single leg explosively blasting through the
good morning or RDL as having the concentric phase. This not only
back leg down places a bit more maximizes power output and torque but
tension towards the upper portion of the it also helps recruit fast twitch muscle
glutes while slightly reducing the fibers which have the greatest potential
amount of tension on the lower for strength and size gains. Lastly
hamstrings. focus on placing most of the tension
onto the front leg while hitting a 90-
A majority of weight will be on the degree position approximately in the
front leg. Focus on using the back leg bottom position.
for minor support without placing too
much weight on it. In addition, make
sure the heel of the back leg is elevated SINGLE LEG TRAP BAR
which will place further tension onto ZERCHER EXERCISES
the front working leg.
Several months ago I wrote an article
about the benefits of using the trap bar
ACCOMMODATING to perform Zercher squats and
RESISTANCE variations thereof. These can also be
applied to single leg squats, single leg
Accommodating resistance in the form RDL’s/good mornings, and split squat
of bands and chains can also be used variations. Here I have NFL
for single leg Zercher squat variations. quarterback Taylor Heinicke
This helps overload the stronger top performing the good morning variation
portion of the movement while de- to target his glutes and hamstrings
loading the more difficult bottom unilaterally.
position. Besides providing a better- Just like any single leg hip hinge
matched strength curve to lower body exercise, focus on maintaining a neutral
movements there’s also increased spine while keeping a soft knee on the
tension to the entire musculature of the working leg and kicking the back heel
legs including the quads, glutes, and up towards the ceiling while maintain a
hamstrings. Here’s one of my 90 degree angle in that back leg. Be
bodybuilding athletes Ben Lai prepared to fire your core and foot and
demonstrating the kickstand Zercher ankle stabilizers like mad as the level
squat with chains. of balance and full body stability
Notice how Ben uses a brief eccentric involved is inordinately high. As an
isometric for the negative before added bonus the hanging nature of the
