How to Perform Zercher Squats - Leg Squat Exercise
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- Опубліковано 9 вер 2024
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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 do it right. In this video we show you how, going over technique, form and how to perform the perfect Zercher Squat!
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I haven't done squats in years because I am tall and I have lower back issues (at least one herniated disc). I just started doing these and they are fantastic. No lower back pain. None at all.
Holy shit! This move is a godsend. I have 2 herniated discs in my lower back and the Zercher Squat (and Dumbbell Squat) are the only squats I can do. I tried the Zercher the other day and there is practically no compression on my lower back. Thank you so much for the technique video!
You can overload them like crazy too
Zerchers are my favorite squat by far. No pressure on the lower back, overload the upper back, biceps, and quads??? Cmon
Same here! Best squat for herniated discs hands down
Box squats are awesome too which lets you have more control, pause and explode upwards.
It's a mindset!!!!!!
ALL MY ENERGY...ALL MY RAGE...
@@TobyKBTY LIKE IT WAS NOTHING!
Everyone here should watch Eric Bugenhagen doing zercher deadlifts. After seeing how much weight he does, think again before asking how to prevent your arm pain from the 135 or however much you're starting with
Strong Bean zercher deadlifts are bad for long term because you start the lift with the lower back. They're a fun exercise tho every so often.
I worked upto a partial 600 in these,use a towel or fatgrip for some cushioning c mon ppl.
Hi Michel. Many exercises in the gym could be considered dangerous with poor form or too much weight placed on a certain muscle group. Too much stress on any muscle (including biceps) will cause tearing. As with any exercise, caution is advised when performing the movement. This particular exercise is considered more of an advanced movement so extra attention should be placed on proper form and the weight used.
The zercher squat is sometimes the heaviest type of squat I've done on some days. Up to 320lb/145kg now. Been adding 5kg a week for last 3 weeks. Absolutely killer
Your arms/ elbow joint could take it?
sure. I got up to 160kg on it. the elbow is not doing any movement or work just alot of pressure but no different to having it in your hands benching 300kg or on your fingers holding a 400kg deadlift / back with 400kg squat ... plenty of peoples body takes plenty of weight just do them properly
Regardless of people saying this looks silly or it puts too much pressure on your joints/veins, I think this would be a worthwhile variation of the squat for people like me that have a broken wrist and are going to be in recovery mode for a few months.
I've had multiple lower back surgeries and knee surgeries from powerlifting and basketball and this is literally the only squat I can do now without any back In the lumber spine or the patellas. I've comfortably worked up to 295x1. Stress on the veins? What?!
The arms' veins dude.
People saying those things need to put their purse down and man up
Fat grips might useful to cushion the bar on this exersise.
best exercise ever
Glad we could help, Andre!
this drum-thing at the end of your videos is awesome :D
The algorithm has a sense of humor. Homie says "you can't go heavy" then the next video is a guy hitting a 1rm with 605#. 😂
I use to hate on this. Tried it one day. Am a huge fan.
This is one of the exercise Louis Simmons and his guys do 3 times a week at a place called Westside barbell....I guess they don't know what they're doing right. Keep up ur legs extension though
Well they are all on steroids too you forgot that part
So much ignorance in these comments.
Concurrent periodization works for naturals if done correctly.
I guess you could always wrap a towel or something around the bar to make it a little more comfortable on your arms. I'm going to give this a try.
Zerchers are my favorite. He's not going low enough at all but good for showing people what these are.
I love this exercise, I think its fun to do. I use it to practice going parallel since I'm sooo long and tall its really far to hit parallel on normal squats and get all the way back up.
Problem is, there is so many people that are concerned about what others think of you, just try different exercises and see what you like. and do them, Just look at these guys, they obviously know what they are doing.
I've seen a lot of videos of Zercher Squat... as usual, Buff Dudes got it better.
Couldn't have said it better ourselves.
Wow, I've never heard of these before. Just got off work and it's time to hit the garage for leg day. I'll definitely give this a shot for my accessory work.
Thanks
I luv zechers over the others as it's v kind to my lower back but i find keeping the arms apart , pointed straight up is the best form as opposed to holding hands
this is my favorite
leg exercise.
Anyone who is bitching about this and never tried it seriously needs to shut up. Speaking from experience squatting 315 trying this, I can say it takes a a lot of experience and effort to master this.
Lol love the war cry at the end there! I just posted a video of me doing a zercher squat, I think I will include them in my regular routine, I love them!
trying this out wish me luck guys
My posture is slouched as fuck and this would be a great exercise to work on it. Everybody is different.
I find them useful for stretching the back post pendlays. Thanks.
Thinks buff dudes (looks at gym mirror and gives thumbs up)
That dude in the background doing deads is visiting snap city..
you guys have helped me with loads of new exercises and good form, stay buff
Would you say this exercise its optimal to add muscle onto the body part exercised? Of course while being on a calorie surplus!
Thanks
this and front squat are great for tall dudes. Arnold use to do a lot of front squatting.
Can you do a tutorial about the overhead squat?
i seriously like the way he exhales after every few words.
pls make a video on how to warm up and get ready for a good day at the gym
i use the barbell padding when doing this. can use heaps more weight and it doesnt kill your arms
I can literally hear your voice in my head as I read this lol
yes
so correct me if i'm wrong...it changes the center of gravity so it makes it much easier,release the tension on your spine which is good,but you can't use high load to build strength,but enough load to build muscles mass(that's for sure),anything else to be added?like this one
***** he has
Love the technique videos!!! Always helping keep me from looking like an ass in the gym.
I just started power lifting three weeks ago and I am up to 135 pounds on squats and my legs are not even phased by it but my upper back is killing me and my core is weak! I have always had bad posture! I of course am now using an ab roller and doing good mornings! I also just started front squats and Zercher squats but of course I use little weight! These two help me build my upper back, core, and balance! It forces you to keep your balance in a different way and you use your upper back and shoulders more so it is good for something! I could care less how stupid I look doing them at the gym because I am there for myself and not them 😊
Thanks 😊 I am up to 200 pounds now!!!!
+Heather Bartholomew lol you won't ever look stupid to them to the people who know what's up. Zercher squats have been a staple in Powerlifting gyms for a long time, like Westside Barbell for instance (famous gym) 200lb is a very legit Zercher squat, good work
+Mongoosemcqueen Thanks I have been at it now for 7 months and LOVE powerlifting! I eat, breathe, and sleep it lol! It is not just a half-assed thing you do once in awhile (like ppl think) but a whole way of life 😄
Heather Bartholomew :) it really is a great sport with a great sense of community. Glad you're enjoying the journey, it really does take up your whole life lol (in a good way)
True 😊
it doesn't really put the much pressure on your bis since you don't hold it with your arms(palm area), but your elbows (well the area close to the elbows, you got my point).
Can you make a front squat video please? Last time I did them I had lower back pain for a few days
But with weight that light, there probably wouldn't be much spine compression if you do a front/back squat anyway, so what's the point?
That guy deadlifting to your right has atrocious form.
Why? He's just skinny...
ale aa he's rounding his back and leading with his head. Not properly engaging the posterior chain.
Must be a crossfitter.. :)
lol, just get it up no matter what!!!
painfull to watch
Quick question for the buff dudes, I just started doing these and my gym just got brand new bars and the fresh tress are like sandpaper on my arms, is it ok to put towels or my hoodie in between the bar and my arms? Or will that screw up the movement?
im going to try this tomorrow.
Brilliant thanks for videos guys
How does this not bruise the fulcrum of your arm. Basically a weighted vest normal squat, right?
Hey Buff dudes just a quick question i started mixing creatine powder with my water and i drink it 30mins before my workout, my question is should i drink it on an empty stomach or not?I think on an empty stomach so the creatine will be prioritised to be used but im not sure, thank you!
He said in the video you cant put to much weight... Plus the only way you would put your biceps in harms way is instead of keeping it placed in the pocket between your forearm and bicep is if you mistakenly curl the weight. happens with the deadlift as well that's why people tear biceps.
front squat has much much more emphasis on quads and less on glutes. soo lighter weight but you will still feel it as very heavy :)
Thanks. Ill give this a try for a few months as a supporting exercise to my main lift. I suffer back problems and have to be extra careful with anything I do with weight. So if these prove to be good I might incorporate them as a main lift.
Is this better than front squat
best answer
great movement!
Actually it doesnt put that much stress on your biceps. so it won't snap
do a video on the Jefferson squat too!
nice vid! very helpful
Nice
can you make a tutorial on the jefferson squat aswell
(makes me think about how many types of squats there are :D)
MINDSET!!!!!!!
Yo, what do you guys think about getting a 2x4 or something and laying it on your forearms to spread some of that pressure from the bar out? You could probably go a little heavier more safely that way.
You guy are great. Shout a brother out yo.
like all the other comments suggested, this can be a very dangerous exercise if performed incorrectly..there is a reason why it is not that popular :)
Nice brother keep workout 👍💪😁
like it when he says "quadzillas "
I prefer the goblet squat with a dbell or weight plate instead.
Is it common to get shoulder pain from these? I'm trying to figure out if it's the zercher squat or my overhead pressing that's doing it.
You cant 'snap' a bicep.... Plus hes been training for years, he's qualified as a PT and knows what hes on about, if it was 'dangerous' he'd say. I use the term dangerous lightly because all working out can be dangerous is not done right.
I don't know Buff Dudes. I don't think I can trust your videos anymore after that last one lol.
It's called the cradle squat, if the bar hurts you too much just put on a squat bar pad
+barry zome It's called the Zercher squat.
Also called the cradle squat
I said it's called a zercher squat.
Looks like a good front squat alternative to use for variety. The only part I don't like is it limits range of motion to essentially parallel, and I like going below. I'd still use it though.
Holly biceps!
Isnt this dangerous? I mean you could snap a bicep surley if you put on more weight?
I prefer goblet squat, its much better at targeting core, form and you can go deeper. Good video though.
mudtap OCR podcast we don't care fuck boi
Love your videos.Keep up the good work.
He says you can't go too heavy...
He clearly stated in the video you're not supposed to go too heavy on this particular exercise..........
You can't deep squat with this exercise. So how is it any better?
dem quads doe
Imagine trying trying to do this with 315 a catastrophic error might leave you with 2 torn biceps
Don't u take the bar from the floor?
a variation of a classic front squat? never seen before.
seems cool but you cant lift that hard with this exercise
build up those quadzillas!!
Yoo, that true doing these improves abs? Yas?
And honestly, I would rather put that type of pressure on my spine, than on my small elbow joint.
he said it on the video
get low - below parallel is best :)
I hope by now you know it isn't necessarily the best. In fact possibly dangerous.
i feel like noobs at the gym might think thats a wrong/bad way to squat
Buff GIRLS can do this too!
Nice, i can use this, my spine is weak as fuck
no one will question the movement if you are bigger than them
Can't go to heavy? Challenge accepted!
Its gonna work your biceps? How???
Your Arms are HUGE!!!
if you look like a buff dude, noone will think that
Whats going on?
my first try at it @wGzQ
I do these squats because I don't have a squat rack at home.