Why Athletes SHOULD Train Zercher Exercises
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- Опубліковано 9 чер 2024
- These are some of the best zercher exercises that athletes can use to increase strength and stability from @GarageStrength Coach Dane Miller.
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0:00 What are Zercher exercises?
1:24 I HATED ZERCHERS
2:25 Zercher Squats
3:20 Zercher Pulls
6:23 Zercher Carries
7:51 Zercher Lunges
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Which exercises is good for motorcycle stunt riding
I love Zerchers. Zercher Reverse Lunges are a staple in my programs. Also, if a kid complains about Front Squatting, have him do Zercher Squats instead. They usually never complain about Front Squats again.
Maybe if you're doing the same weight. I usually strip a plate for zerchers. Most i do for reps is like 250 on zerchers.
Mind has been opened
LMAO
I'm currently chasing a 500lb zercher squat (7.5kg off so far) and recently uploaded a video trying to help people who find the rack position painful on their elbows, such a fun lift
I checked you out. Good stuff!
I love programming Zercher dead’s for my Sambo and Judo athletes. I think it improves strength though a larger range of motion and is good for lifting people out of the turtle position similar to Alexander Karelin.
every one who is doing MA should do zercher exercises. wether its boxing, mt, bjj or mma
Crazy, never thought about the translation of zerchers to turtle.
Your calves are massive. I'm also doing zercher deadlifts today.
Appreciate you sharing your knowledge and time
#zercherisawayoflife #zerchereveything i zercher squat more than I low bar squat. I love zercher horse stance holds, zercher deadlifts, and zercher hyper extensions. Doesn't hurt at all, as long as you don't fold your hands together. I use raw elbows 😅
Zercher midmornings&kang squats, carries too
Great video!!
Great ideas + sweet t-shirt!
amazing video, great work
Great video
I've been playing around with zercher lifts for a while now and I'm still learning about the different variations like the zercher get up(that one's brutal0 . thanks for posting this
Love this
What is your view on smolov for overhead press?
Nice shirt ! One of my favorite hip hop duo’s
How about zercher side lunges for basketball?
Going to use this now..... already feeling the burn!!!
Could you make a video specific to soldiers. Rucking, Running, Joint health etc
That’s not his wheel house man look up terminator training
Amazing idea
I'll give zercher RDLs a shot. Not on board replacing farmers carries. I do long distance (1/4 mile) farmers carries with 265 on a trap bar. Whenever my grip or lungs give out I take a break, do 3 deadlifts and get back at it until I'm back at the house. Maybe if I was confined to a public gym though. I definitely like zercher squats better than crunches for abs.
Another benifit is working around injury had a wrist thing couldn't weight bare in one hand so used zercher rdl to get around wrist issue while still getting something done.
Coach! I’ve been doing barbell loaded Zercher One legged/ Bulgarian squats with my 16 year old son. They are way more taxing than the traditional. Especially in the quads!
Zercher carries are an incresible exercise for core strength and all around dumby strength. John meadows also approved
Hey coach, would you be able to release programming info on your athlete that is training to be a green beret? I’m about to go to Ranger School in a few weeks and when I get back I will be training to become a green beret as well. I’ll be in an almost identical situation.
Also, I have found snatch grip RDLs as a great tool to improve strength for rucking as well. I will definitely give zerchers a try though.
I kind of like zercher step ups. Last week I caught a light zercher clean on accident, I didn't like one too much.
I've been waiting for you to make this video haha. I at first also thought they were overrated.. then I started doing them and my hips have never felt stronger 😅
What about double kettlebell front squats? Your arms position is going to be basically the same as in zercher squats without the elbow discomfort and you can still go relatively heavy with a pair of kettlebells
I’ve been doing the rdl’s with a SSB bar, I take out the handles and bear hug the pads….takes all the pressure off the elbows and it’s just as difficult
Also cool to squat with heavy sandbags
RIP Guru!!!!
I also "invented" Zercher carry variations 7-8 years ago... 😀
The Zercher Squat, Reverse Lunge, Hinge & Carry are all useful but with like so many classic movements knuckle heads will overload it & tear themselves apart then blame the movement.
This video is for eric boogz
The zombie squat is variant of the front squat.
How does zercher squats compare to front squats when it comes to carryover for rucking?
I’d say do front squats for a ruck..I doubt you are really going to be using your biceps unless you are for sure they are making you carry a log as a team at some point. If you’re not doing a zercher technique with a specific movement then there’s really no need to train zerchers.. this is just my opinion!
I do watch Dr Mike Isreatel and he is more focused on bodybuilding.. this may lead to some sort of differences in “athletes vs body builders”
But just imagine doing zerchers and never picking something up via the zerchers movement.. you’re training three different muscles groups in one excercise.. this is less than ideal for muscle growth and strength in those areas… unlesssss once again you are specifically doing zerchers within your Ruck run
@@uuu817 and how does front squat compare to back squat? For same purpose ofc
Zercher squats will help your spinal erectors more for longer rucks; like hours at a time rucking. You can adjust how you move your back/hips to adjust how much your erectors are engaged.
Front Squats and zombie squats will do the same but put more focus on your delts in terms of rucking, which is good for rucking with a heavy pack. The straps dig into your traps, neck, and delts so you want those strong. Front squat is also a thoracic spine and upper back developer which is critical for injury prevention during heavy long rucks.
Program it all and cycle it all to prevent injury. The best way to train for rucking is like running though----you have to just do it. Long rucks, fast rucks, heavy rucks, deload light rucks, very light ruck runs, multiple weeks of rest sometimes, etc.
Backsquat is just another good variation for overall leg and core strength with rucking. It would be wise to cycle between all three for rucking.
Hope this helps friend
Perfect timing - I broke my dominant hand and was feeling poor and unmotivated, Enter Zercher.
I do Zerchers. I don’t go extremely as I want to be agile and strong. Looking like a refrigerator and not being able to do much other than picking up a bar is not a good look. It also helped me pick up my dad when he fell in the bathroom.
Totally... if you put too much weight on a zercher you'd be a 300lb gorilla in a week or two. That's actually how it works!
Also... Girls of previous generations called... They wanted to mention that they also didn't want to "get huge", so they'd recommend sticking to cardio & 5lb dumbells.
Zercher carries paid off quickly when I needed to move a bunch of logs from the woodpile to a trailer. Think about how often you carry a box in front of you (that might not even have handholds) vs how often you carry stuff on your back.
A true beatboxer...
I love them but they do make my inner arms feel wild lol 😂
For some reason Zechers hut my back.
Physical therapists are gonna have a field day with this.
Use fat grips on the bar, makes it a lot easier to hold without digging a canal into your elbows.
I suppose a very thick bar or axle bar would be great too.
Possible strain on the biceps tendon for some people, especially if poorly executed. That seems risky to me.
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Discomfort
How about the fact that your putting an extreme load on your soft tissues directly with a small hard steel bar that is potentially doing damage/ unnecessary wear and tear on your innards ,
Ligaments tendons veins muscles
Doing these for years as a staple in your program is absolutely idiotic and unnecessary when there are so many other modalities to perform similar types of exercises like a smaller banded heavy bag or throw some chair ng on the bag ends
Or heavy sandbags or kettlebells or train with someone and do wrestling drills that develop real functional strength without a small steel bar slowly destroying your body when you have not considered the possible implications . Carrying / Lifting a log or sand bag or anything that spreads the contact surface is far more intelligent of a choice .
I wonder if anyone has had these issues that you mentioned 🤔
I use blue fat grips on the bar. Very comfortable.
@@charlesanthony7954Right! I commented that above. Or an axle bar… just thicken the bar and problem gone.
They used to sell zercher harnesses on Amazon but I don’t see anymore….
Otherwise a definitely useful ex. The sandbag is limited by bicep fatigue so quite different (good but diff)
Put a barbell pad or some foam pipe insulation on it, problem addressed.
Your body adjusts to what you put it through. An extreme example would be finger pullups/pushups. Its all about giving the connective tissue (tendons, ligaments) good recovery through diet, sleep, and a very slow loading process. Connective tissue takes alot longer to recover, but it does recover and get stronger like everything else in the body.
Absolutely ridiculous. No practical reason to lift like this. You're just looking to injure yourself. Zercher created these movements to see how many people he could fool.
He didn't create them. People have been carrying weight in front of them since, well, people started carrying things
The Husfeldt stone is a similar lift.
@@K_j_M still ridiculous movements. There's no practical or functional application and folks are going to injure themselves carrying, moving or lifting barbells in this fashion. Go grab some kettlebells or dumbbells instead and workout more safely.
You obviously have never carried bags of feed around. The first convenient method is on you shoulder and the second is a zercher style carry. When you do physical labor you use zercher carries all the fricken time.
BOOFFF
@@backwoodsbrooksknives4625 yeah, sure, never done a days labor in my life. You're spot on. Thanks for the advice. Enjoy your injuries.
Don't deadlift but do these circus tricks.