[Music] this is the heels elevated dumbbell zercher squat to set up for this we need a heel ramp or some sort of squat wedges ideally we'd be able to keep the whole foot flat where we can make contact with the heel and also the knuckle of the first and second toe keeping these toes relaxed but also flat on the same surface if you have to use a heel wedge it's not the end of the world just make sure that the whole foot can be as flat as possible now we are going to get our stack so we're going to take these dumbbells and probably lighter than you might think you need to get and we're going to keep our humerus this arm right here at around a 45 to 60 degree angle is what we're looking for and we are going to reach those elbows forward and push the ribs back without losing any height in our skeleton we're not slouching we're just trying to reach those ribs slightly back and make sure our pelvis if it was a bowl of water it's not spilling out the front excessively or the back it's nice and neutral now all we're going to do is keep our weight about 60 percent in the heel and 40 percent on those two points of contact on the forefoot let those knees go over the toes and squat down maintaining that stacked vertical torso position inhale through your nose on the way down exhale through your mouth on the way up the most common mistakes on this activity one would be for people that are trying to get that stacked they're gonna overly round the upper back and then when they go down it's not going to look very good and they're going to go on their toes and they're going to lose their balance so make sure you're not losing any height in the skeleton but those ribs are going back you can film yourself if you want to but you'll know because if you feel your shoulders drop then you know that you are slouching [Music]