Build Your Legs with the Zercher Squat
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- čas přidán 19. 09. 2016
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these bros were social distancing in 2016, they are so much ahead of their time
Hilarious 🤣
Did a spit take when reading this comment😁
Best thing about Zerchers is you don't need a squat rack,
What ever you can deadlift you can Zerchers squat
All you do is deadlift the weight up, squat rest the bar on you legs while you slip your arms under and boom, you set for Zerchers squats
That's exactly how the creator did squats without a rack
Zerchers are incredible. All the benefits without the spine compression
Zerchers will build your upper back
Didn't know there was a name for these!! I do them as an alternative to front squats, because they don't hurt my shoulders & wrists. I can lift heavier on these than fronts.
Start light, Z's will expose a weak back or core. My lumbar felt wonky for a couple of days. They did not bother my arms and I like them better than front squats. I am 52 years old, full-body three days a week. I do these before hex bar deadlifts.
I love zechers as I get lower back pain with both front or back squats. I find keeping the arms apart vertically pointing up is the best。
first time I did a few reps of these, my abs were killing me for a week.
sounds like it's workin for ya!
I started working out since I was 17 (44 now). I have read magazines, books and I have never seen this. Going to try this.
Good stuff as usual fellas. Can't wait to try this one
I like these and front squats in the same session..one heavy and one lighg..
im lookin at the man in the mirror
im asking him to change his ways
A pool noodle works great on skinny bars for this lift.
Thank you so much guys,,,, I agree with fat bar ,,,, man love it ,,,, God Bless You for keeping the Nation Strong,,,, Cheeers
I use elbow pads tuned around. Helps a lot!
Great video! Ima try this
I worked in the consumer ice production at the Americold facility (Covington Twsp, PA) for 2 years. 40# may not sound like much but throw them around for an eight-nine hour shift? You'd hold the bag Zercher if you were smart to last the entire shift. I was 57 at the time, and did it 5-6 days a week. Great for ju jitsu, and especially for Sunsu kata in Isshin-Ryu karate. Check out the opening moves and you'll see. Thank you!
Just started doing these. Love em
Nice!
This is a true grit exercise .. I do this in my current program.. my Deadlift is Benefiting from this movement . Yeah Dufflo Bar is awesome for this .
This also translate well to the bedroom
Christopher Harris how so?
stand and carry don't you guys have pornhub damn
@@bigmember5908 lmmfao😂😂😂
First time my arms couldn’t take it now I am getting use to it.
Best lift ever
I agree
Love the videos and the podcast guys. Suggestion for the podcast or mindpump tv. Just discovered I have scoliosis of the thoracic vertebra, via a DXA scan. Do you know of anything to correct it besides surgery? Stretches, exercises etc..
Hey man, a friend of mine is going through the same thing, he's just been diagnosed.
Did you find anything that helped you out? I've heard deadlifting and other general back exercises like barbell rows help a lot.
so do you just aim for parallel then, because I usualy try to figure out how to get my stance and grip so that there is room for my elbows to travel past my legs and if you stick to parallel that should eliminate that problem but is that proper?
2:33 hats off for the stability he is having in his legs 😳
These look frightening but will try them for sure.
Will this strengthen lower back?
Pipe insulation would be great to put on the bar as someone is doing this squat.
Squat pads.
Never cross arms. Keep forearms parallel and turn wrists/thumbs out
I usually do these while standing on an exercise ball in superset with a kipping exercise.
@@thomasfoster2 Yeah it's a shweddy box.
Started doing these about a week ago and im doing 205 without my arms hurting
So is this a worthy alternative to the front squat? Not sure if I'm doing those wrong, but the bar really weighs down and hurts my shoulders
@Brian Michael Well, speak for yourself
Can i put my elbows on the inside of my legs so i can go deeper in the hole?
If I could only do one lift it would be the Zercher squat
Miss these guys. What happed to them?
They died
Why is it everyone holds their hands together ... Activation is reduced on upper back...good movement tho.
Cant you just do goblet squats as an alternative as well?
Hulkinatorprime They’re all front loaded squats. Goblet squats are good, but not as easy to progressively overload. They can still be great for warming up though.
I think goblet squats don’t engage the core & upper back as much
I never considered these because I always felt like these'll end up screwing up my bicep tendon. Sticking to conventional and front.
give these a try, your body will adapt quickly. adding another type of adapation will make those front and back squats grow immensely.
You'll be alright, trust me. Ive worked up to sets of 5 with 285 and have no pain.
@@Nerdybdirty heck people have worked up to 400 plus. It's all good
These guys eat cheese puffs for din din
I disagree with crossing the arms. Keep them apart and you’re not internally rotating shoulders.
You’re in a better back and shoulder position with arms apart.
I havent done Zerchers in years is disregarded.it engages more core than it appears.Stay vertical upright like front squat but digs and i mean pile drives into those bicep tendons which is y i and rarely see anyone doing them.Too damn painful for those modest results.
it's only pain
I tried these.. there was no advantage over front squats. None. It actually hindered more than it helped.
Yeah. Front squats are better and more comfortable as well. These aren't going to hit your core or upper back any more than regular front squats would
Roided