How to Zercher Squat & Floor Press for Combat Sports
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- Опубліковано 2 січ 2019
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Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content! - Спорт
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Coach how many reps for the zercher???
@@juangjj4988 Depends if you're working on strength or trying to build your muscle mass?
@@kingslavd661 boths!because i train combat sports but my legs are skinny.oss!
@@juangjj4988 for the strength you use heavier weights but less reps. They can go anywhere between 3 to 6 reps. For muscle mass 8 to 12 reps but of course not as heavy. You should buy his program ground control, fight ready or the other one, can't think of the name. It tells you exactly what to do and how to do it. Great products.
@@kingslavd661 thanks brother,oss from argentina
I do zercher squat and floor press cause I'm poor and have no money for a rack or bench
Is it poor weights status…. Or is it bronzeEraMaxxing???
Start training in MMA and become the next hall of famer
ME TOOOOO
Same
💯
♥️
🔥
🤘
I read this picturing Gus Fring’s “we are not the same” meme
Zercher squads have become my new favorite exercise! They work so much more than a simple back squat.
By far the best channel on UA-cam for Mma rugby football etc athletes I fight Mma and this is not gold more like double platinum 👌
Jay Nice thanks brother much appreciated 🙏🏼🙏🏼🙏🏼
100% agree with you
I love Zerchers. A very practical exercise.
This is the most detailed tutorial to date, keep it up!
Ill be adding both of these in! Golden info on this channel!
This is a fantastic tutorial. I have significantly scaled back my strength and conditioning program to put as much focus as possible on my grappling practice. I believe what you described here is about as minimalist a program one could build, and still see significant and meaningful strength gains for grapplers.
Keep coming with the combat sports gold bro.
Another great video man. Phil you're great at what you do and have an extreme amount of knowledge. I am in the NY area and manage and train a Pro MMA Fighter as well as amateurs and all different types of athletes. Would love to pick your brain a little and discuss the value you see from getting the degrees in sports medicine and science. Keep creating great content.
Thanks man .you explained very well
Great knowledge and videos always
when you search for zercher squat, your video is #1
Damjan Visnjic nice!!
I think so too, it's the best explanation and the best execution.
Thank you for the great video.
I will try Zercher Squat.
Explained it with great knowledge. Nice job!
Bret N-over 50 strength thank you 🙏🏼
Awesome breakdown Phil👍
Your training is legit!
Phil, as always.... you rock. Regards.
Coach Laimis thank you 🙏🏼
2019, Coach. When you gonna drop them Daru Strong Pro Beard Training System vids?
Meow Meow One haha soon very soon!
Just starting using these and they are so effective
Awesome stuff! I've used a lot of these movements as well as some of my own spice and it works great! Commend you for your contribution good sir!
JS Breakdowns that’s great bro glad it helped keep up the great work!
@Phil Daru will the zercher squat carry over with trap bar and conventional deadlifts?
Thanks appreciate it
What a class video!!
Many thank you Coach… God bless you…Your channel really amazing… You are just like viking warriors…
Okan kc much appreciated 🙏🏼💯
Thanks Coach, again well explained as usual. I have become your fan..
Much appreciated thank you!
@@PhilDaruStrong important thing learned today the HIP HINGE. So far I have been doing it much knee dominant.
Amit Bhardwaj yea I’ve seen that a lot over the years most likely it’s limited hip ROM and hamstring tightness utilizing DB RDLs this will help as well
@@PhilDaruStrong another thing I really want to appreciate that you reply on the comments and questions. You are so humble, polite and down to earth. God Bless You.
Awesome, love those tutorials 👊💣💣
Awesome video sir! You're one of the best strength coaches on the Tube. What's better for a boxer? Squat or deadlift?
very helpful
Loved your video💪I only do Zercher Squats, it's brutal, effective, safe, easy to execute and works more than the legs
Why have you chosen to only do zerchers? Do you have a squat rack? What weight do you use for zerchers?
@@similargoals5084 firstly, I apologize for not responding earlier 🙏😔
Regarding to your question, I've started using Zercher Squats, cause I'm working out at my home, didn't have the squat rack back then lead me to the Zercher Squats, but even though after getting me a couple of racks, after trying the back squat, I realized that, it's a bit dangerous, needs a lot to master it, overall back squat wasn't necessarily for me due to I'm not a competitor lifter, I lift at home just to stay in shape and get stronger, which Zercher Squats was doing what I needed, so I got back to Zercher again.
About the weights, I've reached 3 reps with 242lbs; that's 110kgs, at the age of 40, I've started weightlifting nearly five years ago, taking it slow, providing any unwanted injuries.
😇
Hell yeah! I'm falling in love with Zerchers
Answers most of my questions
ITS ALL A MINDSET BABY
Thanx caoch .. Very helpfull .. Thank you so much
Hey Phil, well done! Very helpful video pared with complete guidance as always. Answer me a question if you don't mind please. What weight should I put/target on Floor Press according to my Bench Press or Bodyweight?
Hey coach, great video! I started doing this on and its working out good. Can you explain your breathing method?
Thanks for the video! How many sets and reps would you recommend for explosiveness?
49 and almost up to 300 lb Zercher squats. I also perform weighted dips and bent over rows. I’ve been a hobbyist grappler for 10 years.
quality!
Hey, I have the following situation to deal with:
I have cystic fibrosis, so my lung capacity is a bit limited and I cant do more than three high bar squats without losing tension. I breath between reps but after the third rep I just have to put the bar into the rack. Second (bulllshit) thing is, I had an inguinal hernia (I hope this is the right term in english, a hernia in your lower abdomen), operated in 01/2018. So high bar seems to work, everything with a bit more leaning forward, such as low bar, causes pain.
My idea now was:
-high bar ramped triples to moderately heavy triple
-zercher anderson squat for volume, do reps until I need to really breath, put the bar on the safeties and breath, keep on working.
Is this a good idea or is there a problem in it that I dont see? Thanks for the great content! Must be a blast to have you as a coach!
PS: I hope it is comprehensable what I meant, English is only my second language and while I listen and read in english everyday I rarely have to make up my own sentences in it.
Man i know i love me some zerchers
I’m going to try these holding a torque stick around 50kgs for maintaining irradiation and stiffness in my arms
If Phil Daru can field test with athletes I’d be interested in feedback!
Is it still better to do the floor press if you have a spotter when doing the regular form of bench pressing such that your shoulder is not in that dangerous position?
What are some good goals to shoot for on this exersizes?
What do you recommend for set and rep range for fighters to stick with
I grab a hand towel and pull it apart while supinating the hands… gives me the illusion that I’m holding something and reminds me to keep my hands apart… still hurts the forearm though
@phil how many reps for increasing speed
Great video man !
At the bottom of the floor press should I relax my arms or is it isometric pause?
Keep tension on your lats and rear delts stay stable then explode through
Is it the same if I use bands to do floor press.
Great series, Phil. One question though. Instead of a straight bar can I use dumbbells or kettlebells?
Emaratilfy yes you can
How low should you go with zercher?
Hello sir. Thank you for your video.
Can i ask one question?
What is your shoes in this video?
Thank you~
jong u ha Nike wrestling shoes
🙏🙏🙏
Thanks for the contents, Phil. I hope you get your IG back soon. Hit up Kent Peters to help out. He’s gotten his back plus some others.
Kevin Nguyen should be back up soon hopefully but thanks for the support and the advise!
Coach, got a question. Ive been trying the floor press but I'm 6'4 and got long arms. When my triceps hit the floor the bar is well off my chest, like a yoga blocks worth, any suggestions? Thanks love the videos.
DKMelonMan you can try a 2 or 3 board press that may help the issue
Who is better for potence bench press or floor press ??
Welcom back
Coach, how much weight would you recommend relative to body weight? And reps and sets?
In an ideal world you want your athlete to have a double body weight squat and deadlift. Any more than that is great, but in most instances the training needed to surpass that detracts from sport specific training.,
Whats the difference benefits from a 1- straight legged floor press compared to a bent legged floor press
More strict
How about floor presses with dumbbells or kettlebells?
XxX68XxX XxX68XxX love em
Would a sand bag be an appropriate piece of equipment to use for the zercher squat or does it really have to be a barbell to get the proper form
I’ve had some online athletes use the sand bags especially when first starting out in weight training
Oh awesome thanks. I have never really done zercher squats before but having seen your videos I am definitely going to try them, and I really like training with sand bags so will try them. Many thanks
Wonder who has the world record on these two exercises lol.
What is the best way to warm up before a weights workout?
Do anything that will get your blood warming and your muscles loose. Run for a little bit, jumping jacks, light stretches, jump rope. Whatever warm up you can think of, do. Then before you do your max weight of lifting, start off by doing a light weight. Or for instance, before you do a bench press, so some push ups. Or before you squat, do some bodyweight squats.
Does calagi
Ok besides overstretching the delt, im a little confused as to how the floor press is better than the bench press for striking.
The bottom part of the movement starts at a place where it is similar to where you start from punching without telegraphing. Proper punching form requires that you don't pull your arm back before you punch but rather explode from a standard stance. If you push explosively and let the weight down slowly with control you will definitely increase explosive punching power. You need the do the concentric motion explosively. And to prevent injury from slamming your arms back on the floor you have to do the eccentric slower with control. Hope that explains what you asked for
How deep should the zercher be? Ass to grass or just break 90?
will it break arms??
are zercher squats done to higher depth than regular backsquats? it doesn't look like he went to 90 degrees
A little history correction over here. Zercher was Federal prisoner. Since there were no racks in the prison Zercher used two boxes stacked on each side. So the pick up of the floor was not really used.
What about fighters with great mobility? Stick to back and front squats??
It's up to you. Personally I think the zercher is the best squat variation and yes. You can load it like crazy. There are plenty of people out there doing 430+ lbs
Does the Zercher squat also work the erector spinae? Trying to do is this in conjunction with good mornings.
Do you think a fat bar would be more comfortable for the Zercher squat?
Purple Frog yea sure if that’s what you need to do
I know this sounds weak but the zercher squat hurts my forearms. How do I get around that without padding?
Wrap a towel around it
Man up
Lol jk bud idk tho
a towel works for me. I think it's the texture that really gets me, which is why a towel helps
Man’s a genius.
3:30
Can u zercher with smiths ?
Im 5'11 & 152 lbs. Skinny. I can squat 170 8 times in traditional way. I tried zercher squat with 140 lbs and i did 2 sets of 4 reps but its very painful raising it off the bar with my elbows. Do i need more fat on my arms to not feel that pain?? I feel i need to buy elbow pads :( the squat is very do-able its the pain on my inner elbows that makes me not wanna do these. Im afraid itll bruise me
Andres F use an axle bar so it doesn’t did in as deep or you can throw on some elbow sleeves
Andres F Use elbow sleeves, as he suggests, or a bar pad. At heavier weights, I’m not ashamed to say I do. I love zerchers. Keep doing them. I suggest going about 65-75% of your back squat weight, but go a little slower and sit for a second at the bottom. The weights you explained are over 80-85% of your relative back squat load. That’s heavier than needed. It’s not a max out movement, but a very effective supplemental. Pull that weight back to 110-125 lbs, stay relative 65-75% to your back squat weights, use a pad, and keep doing them. Maybe do them on a Lighter Leg Day, or after deadlifting.
Peace!
It takes time for your arms to adapt to the pain. After a couple months I was able to do zercher squats with 500 lbs using the regular olympic bar.
Is zercher squat is more safe for back? Than a lowbar squat or highbar?
Way safer. It can be considered back friendly as long as you don't overload or go too low. Keep always a firm and straight position though, never round the spine or change its position under a load..
What do you about hspu for combat sport ?
In my opinion better off focusing on push-up progressions toward planche push-up will most likely gain a HSPU for free.
@@alexchaney8916 or he could push press and military press...
Zerchers Rule
What is the benefit of the floor press over a bench press without full ROM?
Alessandro Falcone it’s easier on your shoulders
Alessandro Falcone it allows you to focus your effort on the lockout (tricep) portion of your bench. It’s more functional and sport specific strength for sports that require you to deliver a blow where u need power with your arms fully extended. West side/conjugate guys use floor press to build a big bench also. I love floor press and Phil has the best FP variations I have seen. His glute bridge DB floor presses are great
Can you adjust the safety stops on a smith machine as a way to substitute for the floor press?
7:16 is it Andrew Tate in the background?
lol sounds soft
This exercise although effective is not good for your forearms long term.
Why not? I've been doing them for years without problem. And I can squat 500lbs.
The bar rests more in the crook of your elbows rather than the forearms.