Overview
This segment provides step-by-step instructions and key tips for performing the heels elevated dumbbell Zercher squat safely and effectively, highlighting proper setup, technique, and common mistakes to avoid.
Equipment and Setup
- Use a heel ramp or squat wedges to elevate heels, but ensure the entire foot remains as flat as possible.
- Place pressure evenly: maintain contact with the heel, and knuckles of the first and second toe, keeping toes relaxed and flat.
- Use lighter dumbbells than expected, as form is prioritized over weight.
Body Positioning and Technique
- Position humerus at a 45 to 60-degree angle from the torso during the lift.
- Reach elbows forward and move ribs slightly back while keeping the torso upright and not slouched.
- Keep pelvis neutral, imagining it as a bowl of water not spilling forward or backward.
- Distribute weight: approximately 60% on the heel, 40% on the two forward contact points.
- Allow knees to travel over toes while squatting, maintaining a vertical torso stack.
- Breathe in through the nose during descent; exhale through the mouth during ascent.
Common Mistakes and Corrections
- Over-rounding the upper back to achieve a "stacked" position can lead to slouching and balance loss.
- Losing skeleton height and letting shoulders drop indicate improper form.
- To self-check, film the movement and observe for torso and shoulder alignment.
Recommendations / Advice
- Prioritize full-foot contact and neutral pelvic position over excessive heel elevation.
- Regularly monitor form to avoid habitual mistakes, such as slouching or improper weight distribution.