Sandbag Zercher Squat

The Sandbag Zercher Squat is a front squat variation and refers to the grip used. The sandbag is held in the ‘crook’ of the arms. It is a tough exercise that requires great upper body and core strength.

Training Technique

• Get the sandbag up to chest height - either Clean it or “anyhow” lift
• Sit back into the squat as normal
• Try to remain more upright than in a back squat
• Try to stay in neutral spine throughout the movement
• Drive the hips back upwards and return to standing
• The chest should stay fairly high
• Feet should stay flat with the weight predominantly in the rear of the foot
• The knees can track forward but try to avoid them passing excessively in front of the toes
• The knees should remain in-line with the feet at all times - do not allow the knees to track inwards toward each other

Images and text from The Complete Guide To Sandbag Training