Tip Smoke Your Legs With an EZ-Bar Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Smoke Your Legs With an EZ-Bar It' s not just for arm day you meathead Try these awesome lower-body exercises by Gareth Sapstead May 17, 2019August 18, 2019 Tags Bodybuilding, Legs, Tips, Training Every gym has an EZ-curl bar, and it's not just for arm day. It's actually a great tool for lower-body training. Due to the unique shape of the bar, two positions work well: the front rack or front squat position, and the Zercher. The Front Rack Holding the EZ-bar in a California-style (arms crossed) front rack is as comfortable as it gets. Here's how it looks with a rear-foot elevated split squat: Many struggle with the standard front rack because of mobility restrictions and jacked-up shoulders. The shape of the EZ-bar sits nicely on the shoulders, while the California grip adds to the comfort. The narrow width of the bar also makes it less awkward for beginners, as well as for times when the squat rack is taken up or space is limited. Having an EZ-bar in your garage gym is always a good idea. Benefits of the front rack include a more upright torso, a forward load distribution, greater quadriceps dominance, and solid trunk development. The Zercher Position The shape of the bar fits nicely in the crooks of the elbows, and a little padding increases the comfort of this sometimes-awkward setup. Here's how it looks with a squat: That anterior load will fire up nearly every muscle in your body. It's a good position to use if you're limited on workout time, and it's great for those involved in MMA and tactical strength and conditioning. In the Zercher position you can squat, lunge, split squat, hip hinge, and do step-ups and loaded carries. Preparation The front rack position is easy. For the Zercher however, you might want to use some elbow or knee sleeves, a towel, or fat grips for added padding. If there's respectable weight on the bar it can be awkward to pick the bar up and get it into position. You have four options: Sit the bar on a gym bench and load it there. Take it from a kneeling or half-kneeling position. Use free-moving (independent) squat stands. This is the best option for bigger weights. Load the bar while it sits in a preacher bench and take it from there. Set the Zercher position off the floor. You're also welcome to pick it up like a gorilla if your body allows you to. Exercise Options Zercher Good Morning Staggered Stance Front Rack Lunge Zercher Lunge Zercher Split Squat Step-ups and loaded carries also work great with an EZ-bar in either the Zercher or front rack position. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Question of Strength 65 What body fat percentage is the most anabolic? Why are powerlifters stronger than bodybuilders? What is seasonal programming? Answers here. Bodybuilding, Powerlifting & Strength, Question of Strength Christian Thibaudeau August 12 Training The Turkish Get-up Given the fact that most people wouldn't dare deviate from the norm in the gym, they never try some of the coolest, most interesting exercises available. Training T Nation June 1 Training Tate Talks Hypertrophy - Part 2 Today, Dave discusses something called "the breakthrough factor," how he'd approach bodybuilding today, and a very intriguing training idea: the private warehouse gym. Let's get to it! Training Chris Shugart January 12 Training Tip A Different Way to Do Pulldowns Finish off your back day with this unique variation for complete back development. Back, Bodybuilding, Tips, Training Dani Shugart April 19