This movement is a modified version of the front squat. Instead of the arms being bent to hold the bar with the hands, Licis is doing them with his arms straight out in front of him. The position is similar to how zombies are portrayed to be walking in different horror movies.
Why do zombies squat?
The pause at the bottom forces you to stay tight, ensures that your movement is locked in, and builds confidence. This variation can also be used as a tool for teaching a good bar position and upright torso during the front squat.
Are Zombie squats good for you?
The No Hands “Zombie” Front Squat teaches your body to remain upright during the front squat movement. It is a great self-limiting exericse as your body MUST show great core stability and mid-back (thoracic spine) stiffness if you want to maintain good technique and the bar on your chest. Start LIGHT on this exercise.
How do you do a zombie front squat?
As you come up to the bar, grab it with both hands about shoulder width apart. The bar should be comfortably sitting on the front of your shoulder muscles. Once the bar is stable, extend your arms straight out from your shoulders. Your feet should be as wide as your hips or shoulders and your toes pointed forward.
What does the Jefferson squat work?
Quadriceps, Glutes, and Hamstrings
The Jefferson squat involves large amounts of flexion and extension of the knees and hips. The quadriceps work to extend or straighten the knee as you stand up from the bottom position. The glutes and hamstrings similarly work to extend the hips.
What is a sissy squat?
The sissy squat is a top exercise for building quads, working on your hip flexors and strengthening your core simultaneously. It involves locking your feet in a fixed position and leaning right back, with the tension on your thighs, before bringing yourself up again – most easily completed with a Sissy Squat Bench.
What is the farmers walk exercise good for?
It provides a full body workout, targeting the quads, hamstrings, glutes, calves, erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand muscles. Some specific benefits include improved cardiovascular health and endurance, as well as increased muscle strength and power.
What are Zercher squats good for?
Zercher squats can increase your upper back strength.
By activating muscles throughout your upper back and shoulders, the Zercher squat promotes muscle hypertrophy and postural strength more than a standard bodyweight squat.