Author Topic: Zercher Squats  (Read 2158 times)

Offline Marius

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Zercher Squats
« on: March 27, 2013, 09:44:06 AM »
I did Zerchers for the first time this morning. I went really light since it was my first time, only 95 pounds 'cause I really wanted to feel the muscles moving and see how it felt different than back squats and front squats. It didn't really feel like hard work at all until after my shower when I was shaving. My quads were shaking like crazy.

Who else has done Zerchers, and what was your experience?
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Offline deerslayer

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Re: Zercher Squats
« Reply #1 on: March 27, 2013, 09:48:49 AM »
have heard of but am unaware.......please aware me
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Offline Marius

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Re: Zercher Squats
« Reply #2 on: March 27, 2013, 09:55:40 AM »
You pick up the bar in the crooks of your elbows with your fingers laced and sit back like you're doing a bodyweight squat. Drop down as far as you can, ass to grass if possible.

The bar hurts like hell on the elbows/forearms, but the exercise feels pretty good.
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Offline deerslayer

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Re: Zercher Squats
« Reply #3 on: March 27, 2013, 10:23:05 AM »
Well simply by that explanation I will not be doing these, having enough elbow problems as it is :(
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Offline Marius

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Re: Zercher Squats
« Reply #4 on: March 27, 2013, 10:25:39 AM »
You could give it a try. My elbows hurt like crazy, but it's because of motion or lack of motion...the elbow support for Zerchers is like the pain you get in your hand from holding a suitcase where the handle bites into your palm and fingers. The barbell is biting into your skin and muscles...so it's not joint strain or joint pain.
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Offline TMonkey

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Re: Zercher Squats
« Reply #5 on: March 27, 2013, 10:26:42 AM »
have heard of but am unaware.......please aware me


Zercher Squats
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Re: Zercher Squats
« Reply #6 on: March 29, 2013, 11:30:36 AM »
I don't think I could ever move as much weight with Zerchers as I could with back squats, so I won't ever be doing them.
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Offline Marius

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Re: Zercher Squats
« Reply #7 on: March 29, 2013, 11:35:29 AM »
No, but that's not why I do them. :p
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Online Greg

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Re: Zercher Squats
« Reply #8 on: March 29, 2013, 09:19:30 PM »
Using the pussy pad on the bar helps keep the bar from digging into your elbows. Obviously you won't move as much weight and it's a slightly different movement since the weight is a lot further forward. I have done these up to 225 with not too much trouble, haven't tried anything heavier and now that i'm back to traditional squats don't think I ever will do them again.

Offline hochspeyer

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Re: Zercher Squats
« Reply #9 on: March 31, 2013, 08:56:20 PM »
I did zerchers when my shoulder/RC/whatever was messed up. They are great for squatting with lower poundages.
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Offline djflex

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Re: Zercher Squats
« Reply #10 on: March 31, 2013, 09:23:10 PM »
Always wondered, what is the advantage of a zercher over a normal front squat?
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Offline Acrawlingchaos

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Re: Zercher Squats
« Reply #11 on: April 01, 2013, 01:53:53 PM »
I like zerchers, and have maxed around 250. They are a great alternative to back squats if you are having lower back issues, or if you are limited on equipment.

Offline Marius

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Re: Zercher Squats
« Reply #12 on: April 08, 2013, 10:48:21 AM »
Always wondered, what is the advantage of a zercher over a normal front squat?

There's the normal, "Hit the muscles in different way..." stuff, but I do it once per week in addition to my back squat and front squat training for throwing emphasis. It's part of the "Train the same but different," modality where the Zercher mimics the motion of holding a weight and throwing it vertically. Zerchers help strengthen the specific "lift and toss" muscles of the lower abdomen, buttocks, and hip flexors.
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