3 – Increased glute and quad work.

In light of the progress that can be made … We take an in-depth look at both the Zercher squat and goblet squat to determine which one is best for strength and hypertrophy training. Thread starter Forthright; Start date Jan 25, 2013; 1; 2; Next. 0shares Facebook Twitter Reddit Flipboard LinkedInThe Zercher squat is a very effective and interesting squat alternative and the exercise is very unconventional which makes it a rare sight in most gyms. I also call the Zercher squat “the squat for those who love to train the upper body but hate training legs”: the Zercher will make your upper body swell up during the session and you will get a better upper body feeling than when doing a purely lower body exercise. Jan 25, 2013 #1 My previous pr’s 345# x 5 for the high-bar back-squat 480# x 5 for the dead-lift. The Zercher Squat starts inside the squat rack where bar should be racked somewhere between your hips and chest, wherever you feel most comfortable engaging the bar. Yep…ADAPTATION is the #1 reason why getting Leaner & Stronger is difficult. Something like 215# x 3 for the front-squat catching the bounce.

I have removed high bar back squats for a while because I have been feeling beat up lately. True zercher ala Ed Zercher from the floor,to the quads,hook arms under stand up,then reverse this movement,Zercher squats off of hooks in a squat rack,hook arms under the bar,stand up straight,squat x number reps,rerack and my favorite starting from the pins on a power rack,get into the bottom position hooking the arms under and stand up,back down and repeat.You need to be more …
They are a great movement for hitting quads hard, but I can only lift ~45-50% of my back squat weight, and they can be quite fatiguing Next Last. My first (Wendler 5/3/1) squat session of my new cycle had a significant change, I shifted to Zercher Squat from low bar back squat. Bruising from Zercher Squats.

Next Last.
Strength coach/author Jason Brown did a 395lbs Zercher squat at a body weight of 200, which is more than his max front squat. Wow. 1 However, the barbell front squat requires significant mobility in both the ankles and shoulders, which unfortunately many lack.

My friend, personal trainer and soft tissue specialist Matt Jeandel can not only Zercher squat more than he can front squat, but his max of 365lbs was close to his max back squat at the time! How to Perform Zercher Squats - Proper Technique & Form Tutorial Zercher Squats are one of the best Leg exercises in your arsenal; you've just gotta know how to … zercher squats are more quad dominant still, although I feel them a lot in my glutes because it forces me to take a wider stance than front/back squats. That was probably my 5 rep max. I’ll play Devil’s advocate for a second: if you are a beast who back squats 800lbs and front squat 650lbs, you are probably not going to Zercher squat as much as you front squat. zercher squat is the only reason I can do squat in my gym, before I heard about zercher squat I have considered doing a clean into a front squat... as a beginner. Once you establish your position, step into the bar with your hands clinched together and lock the bar on top of your forearm in the ‘crook’ of the elbow bend where your forearm and upper arm connect. Jan 25, 2013 #1 My previous pr’s 345# x 5 for the high-bar back-squat 480# x 5 for the dead-lift. Week 11 I hit 205 (93 kg) lbs for 4 sets of 4, which was about 1.28x body weight (165 lb/75 kg) at that time. Now, the Zercher squat hits the quads, but it also targets the glutes, hamstrings, and […] The Zercher squat is the squat variation that allows you to go the deepest.

...But if you use elbow sleeves (or knee sleeves on your elbows) it is not more uncomfortable than a front squat or back squat. The Zercher Squat requires a lifter to place a barbell within the crooks of the elbows, often picked up from the floor or a low rack.

Thread starter Forthright; Start date Jan 25, 2013; 1; 2; Next. Zercher squats and Zercher deadlifts can work your core harder than regular squats and deads. Go. I’ll play Devil’s advocate for a second: if you are a beast who back squats 800lbs and front squat 650lbs, you are probably not going to Zercher squat as much as you front squat.



(Continue Discussion of This Topic by Starting a New Thread.) I started at 115 pounds, weighed 152. Power to the People: Zercher-squat update. Go. The main argument against Zercher squats is that they are an Best Sissy Squat Machine,inferior way to overload the legs, the reason being that you are limited by how much weight you can hold in the crook of your elbows. Thread starter JeffC; Start date Mar 2, 2016; Status Closed Thread. JeffC Level 7 Valued Member. I kept front squats in and do them … 1 of 2 Go to page. Mar 2, 2016 #1 I have recently added Zercher Squats to my program.

1 of 2 Go to page. For some, front squats may be the more uncomfortable squat of the two, whereas others will hate the positioning of the Zercher squat. So if your weakness in the squat is your mid-section, the Zercher squat will be a formidable movement for you. ...But if you use elbow sleeves (or knee sleeves on your elbows) it is not more uncomfortable than a front squat or back squat. Forthright Level 1 Valued Member. But don’t count it out just because it’s different. Yeah really glad I found out about Zercher Squat, just wished it is popularized more so even general …


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