a day ago
Here I have NFL athlete Jonathan Woodward performing the Zercher kickstand good morning variation.
The balance and stability involved during single leg Zercher squats makes them quite challenging. If you're unaccustomed to single leg work, and need to improve your balance and stability, you may want to progress by starting with kickstand variations of Zercher squats (see article link below). These also tend to hit a bit higher up on the glutes than a traditional single leg good morning or RDL as having the back leg down places a bit more tension towards the upper portion of the glutes while slightly reducing the amount of tension on the lower hamstrings.
A majority of weight will be on the front leg. Focus on using the back leg for minor support without placing too much weight on it. In addition, make sure the heel of the back leg is elevated which will place further tension onto the front working leg. I cannot stress this enough. Seriously, re-read the last two sentences again--and again.
Learn more at https://www.advancedhumanperformance.com/blog/single-leg-zercher-squats
Live well, train hard.
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