I do Zercher Squats almost EXCLUSIVELY and my legs have grown and gotten stronger faster than regular squatting. Plus my traps have gotten much more rigid and helps with all other shoulder workouts. I LOVE IT.
Has it carryovered to your back squat, thinking of switching to zerchers for a while and getting strong on them but worried there won't be any back swuat carryover?
@@aceplayys7847 it depends on what you value and what you're going to use your strength for. I'm doing zerchers because it most closely resembles real-world lifting, like say lifting a heavy box or object. It also has the good carry over to strong man exercises like especially the atlas stone lift. Also it seems zerchers are more intense on your lower back and core far more than a back squat, so it'll have more carryover to the deadlift I imagine. But as far as strengthening your back squat itself, I think it'll have some carryover for sure, but it won't be better than just back squatting itself if you're trying to make it go up.
@@alec3979 there is definitely big carry over to the back squat. The Zercher squat from a mechanical advantageous position is much harder and less advantageous the back squat. Therefore, increases in a Zercher squat can potentially lead to increases in the back squat especially when going heavy.
I workout from a home gym and I absolutely don't have any more space (or money) to get a squat rack. Therefore I started doing zerchers on my lower body days. I love it!
This is a multi-purpose movement 99% of the people I see in my gym just don't do..." it hurts my arms"....." I can't lift as much, so why do it?" ...this lift is hard as hell, and the biggest thing for me is it has helped my Deadlift and when done with low to moderate Weight and high reps 15 to 30 I fell like I just ran a marathon...this is an under-rated exercise that can be a awesome "secret ' weapon if guys stop wining and Man up....awesome video .
The big problem nowadays is that if an exercise is not "the best" then it's crap! Sure, the Zercher squat might not be the best legs builder BUT it is a formidable way to strengthen the function of the core during a squat/deadlift action. And I find laughable the argument that you are limited by your arm strength, thus being unable to overload the legs. That's just not true! I've trained a lot of people who could Zercher squat more than they could front squat. I've even worked with one guy who could Zercher squat more than he could back squat (500lbs+ on Zerchers).
I have long femurs and I tried to switch to front squats but breathing was an issue. I started doing these and they solve the breathing problem (or at least it’s a lot better) and I love the upper back stimulation
Just added these and I love them already. I don't have a squat rack and honestly hate back squatting. This is a nice variation to really compliment my deadlifts. Great teacher too.
Alright, you sold me on this. I do love the core engagement of front and goblet squats. This does the same, and frankly it’s almost more comfortable for me than a front squat.
@@MrStrutxD id agrue for a zercher/ front squat and a belted squat possibly with hip thrust for pretty decent leg size and strength over a squat but thats just me
Man, this improved my squat game so much more. I'm not good squatter, I can DL more than squat and I usually end up in the good morning positions with back squat. Only squat that I really felt good was goblet squat. Sadly not many gyms have super heavy dumbbell that provides heavy loads. Zercher squat is bit unconfortable but way simpler than front squat. I felt that I became stronger with Zercher squat. Some experts say for hypertrophy Zercher squat isn't great. However, I'm not aspiring bodybuilder. I just want stronger and healthy body. Thank you for the great guide🙏❤
Great video! There are also videos about how to do the Zercher squat without a power rack - you do a deadlift, set the weight on your legs, squat down then set up your arms. Could be a great way to squat at home if you don't have a rack.
Love it how you explain it! Especially the open grip! Gives you more stabilisation of the thoracic spine and allows you to build a better pressure in the thorax when you train heavy! The pressure in the body is responsible 50% for the stabilisation of the spine!!! Really nice exercise!
Great video. And I personally love thos exercise despite preferring the front squat more. I would say this lift is great for more experienced lifters who already do a lot of heavy back squats. From my experience I've seen most lifters tend to really stuggle with keeping upright posture as they enter the higher weight categories. However, the one benefit I see with front squats over zerchers is the inherent focus on front side mechanics. Really trying to work the quads and upper back is key. I always do front squats for volume exercises and not really for strength building. Mostly because the feony squat is a great accessory lift for people focusing on their deadlifts. I've noticed that when I do more front squats I tend to get a lot more power of the floor when I deadlift. So the zercher definitely has its place as a primary accessory lift for heavy back squatters, but I still think the front squat holds a little bit more benefits overall.
Once you taught me this, this is one of my main squats. One way I perform this besides upright, is with a lift under my heels as a cycle squat on the Smith machine and I bend over and push forward into the bar at my elbow joint as the bar is held, so my chest is almost parallel to my thighs at the bottom of the movement with a consistent core contraction. This is like the leg press machine where you lay on your back but you are standing and controlling all the weight. Total body and this movement I am sure it was contemplated and could be used in your skeletal muscle program.
Zerchers are extraordinarily underrated. I find them to be very hip and posterior chain biased with my build, but if placed accordingly in my programming to accommodate for that, they make an excellent squatting pattern to strengthen the hips and hams. The Zercher position is also phenomenal for hinging from as well.
i heard someone in my gym saying they should break at the same time. it seems to work for him but when i tried a bodyweight squat at home, it's impossible for me. my hips would always break first. i think the majority benefits from hips breaking first but some can do it at the same time.
Squats, regardless of the type, hurt my back so bad that it takes days to recover. I've given up on the squat. Yes I've had a personal trainer help with form...
The squat is very overrated. There's a religion around it where gym bros profess that everyone must do it but, ultimately, there are anatomical factors that can't be address by "fixing your form". Many people shouldn't be squatting. I see terrible, back-breaking squat form every time I go to the gym. I, myself, have given up on conventional back squats and just stick to heavy dumbbell lunges and hamstring curls. I do, do light/moderate pause squats however and will also start incorporating Zercher squats.
just do front loaded squats with sandbags, kettles or dufflebags. barbells are too stiff. or just do sandbag clean and press its more of a complete natural movement. .
Need to master the air squat first...which has been a bitch. Old knee issues from years of basketball work on my head. Do not want to trash the knees anymore than they are...but WOULD like find a way to strengthen them.
Turn to Jesus Christ people he died for your sins. Obey his teachings documented in Matthew Mark Luke and John. Live by his teachings, he's the only way you can be saved.
If Rick Bugez taught me anything about the Zercher squat, it's that it is all about the MINDSET!!!
You have to LIVE IT
Got me a bucket of garlic cloves for this video
I do Zercher Squats almost EXCLUSIVELY and my legs have grown and gotten stronger faster than regular squatting.
Plus my traps have gotten much more rigid and helps with all other shoulder workouts.
I LOVE IT.
Has it carryovered to your back squat, thinking of switching to zerchers for a while and getting strong on them but worried there won't be any back swuat carryover?
@@aceplayys7847 it depends on what you value and what you're going to use your strength for. I'm doing zerchers because it most closely resembles real-world lifting, like say lifting a heavy box or object. It also has the good carry over to strong man exercises like especially the atlas stone lift. Also it seems zerchers are more intense on your lower back and core far more than a back squat, so it'll have more carryover to the deadlift I imagine. But as far as strengthening your back squat itself, I think it'll have some carryover for sure, but it won't be better than just back squatting itself if you're trying to make it go up.
@@alec3979 there is definitely big carry over to the back squat. The Zercher squat from a mechanical advantageous position is much harder and less advantageous the back squat. Therefore, increases in a Zercher squat can potentially lead to increases in the back squat especially when going heavy.
Love to hear that brother. I do deep zercher box squats with 130kg for 7 reps. Weights are going up really well. I'll get to 150kg for reps this year
I love the zercher so much
Zercher squat is my favorite Squat variation, it's so underrated.
I workout from a home gym and I absolutely don't have any more space (or money) to get a squat rack. Therefore I started doing zerchers on my lower body days. I love it!
Same here!
This is a multi-purpose movement 99% of the people I see in my gym just don't do..." it hurts my arms"....." I can't lift as much, so why do it?" ...this lift is hard as hell, and the biggest thing for me is it has helped my Deadlift and when done with low to moderate Weight and high reps 15 to 30 I fell like I just ran a marathon...this is an under-rated exercise that can be a awesome "secret ' weapon if guys stop wining and Man up....awesome video .
The big problem nowadays is that if an exercise is not "the best" then it's crap! Sure, the Zercher squat might not be the best legs builder BUT it is a formidable way to strengthen the function of the core during a squat/deadlift action.
And I find laughable the argument that you are limited by your arm strength, thus being unable to overload the legs. That's just not true! I've trained a lot of people who could Zercher squat more than they could front squat. I've even worked with one guy who could Zercher squat more than he could back squat (500lbs+ on Zerchers).
Just added zercher squats & good mornings the past week, my core has never felt so hammered! Are you still doing zerchers?
Open up those ipps
Did the Zercher squat for the first time at home today. Absolutely love how much it engages the back & trunk
This dude is Georges St Pierre’s older brother.
You killed me with this comment.
Someone said GSP mixed with Vin Diesel.
@@mr.friday4932 He is the French Vin Diesel.
@@nerychristian *French-Canadian Vin Diesel
Same accent lol
Now this is gold one I replaced with this from back squat routine and now I love it
I have long femurs and I tried to switch to front squats but breathing was an issue. I started doing these and they solve the breathing problem (or at least it’s a lot better) and I love the upper back stimulation
Just added these and I love them already. I don't have a squat rack and honestly hate back squatting. This is a nice variation to really compliment my deadlifts. Great teacher too.
Thought about it, my arms are usually already tired after zerchers
Alright, you sold me on this.
I do love the core engagement of front and goblet squats. This does the same, and frankly it’s almost more comfortable for me than a front squat.
Cant forget that compared to back squats there is no axial loading
@@AC-li4lq Yes there is...
@@MrStrutxD it isnt causing as many issues as a back squat though ?
@@AC-li4lq Correct
@@MrStrutxD id agrue for a zercher/ front squat and a belted squat possibly with hip thrust for pretty decent leg size and strength over a squat but thats just me
Excellent presentation for this exercise! Thank you 👍
That Dude knows what he is talking about.chapeau!
Great video thank you! The shoulder external rotation was something i hadn’t considered.
I started incorporating this recently.. and it's a goldmine 💪👍 thanks.
I feel more natural doing the zercher than any other squat movement
Man, this improved my squat game so much more. I'm not good squatter, I can DL more than squat and I usually end up in the good morning positions with back squat. Only squat that I really felt good was goblet squat. Sadly not many gyms have super heavy dumbbell that provides heavy loads. Zercher squat is bit unconfortable but way simpler than front squat. I felt that I became stronger with Zercher squat. Some experts say for hypertrophy Zercher squat isn't great. However, I'm not aspiring bodybuilder. I just want stronger and healthy body. Thank you for the great guide🙏❤
Great video, this is what I am doing while I work on shoulder mobility to back squat. I can cross grip a front squat but I much prefer this
Love it! Great video.
I am very impressed...so much knowledge he has.
Great video! There are also videos about how to do the Zercher squat without a power rack - you do a deadlift, set the weight on your legs, squat down then set up your arms. Could be a great way to squat at home if you don't have a rack.
Yes it is called the Zercher lift.
Great one in my opinion.
One need absolutely supraphysolgical amounts of raw mindset in order to do that
Love it how you explain it! Especially the open grip! Gives you more stabilisation of the thoracic spine and allows you to build a better pressure in the thorax when you train heavy! The pressure in the body is responsible 50% for the stabilisation of the spine!!!
Really nice exercise!
Thorax gains Bro !!!
Great instruction,thank you.
Thanks for the hand position point. I've had pain above shoulder blade for about 2 weeks cause went heavy for me holding hands doing a zercher march.
how did the egg get in shape?
He eggsersized
Badummmtiiing!
You here all night?!
Nice. Now do another joke about thighs=ties
No matter what you say, he is a legend.
Lol
My favourite exercise. Thanks for the corrections, lol. Great video, very helpful.
Great tutorial!!
Thanks. Very seldom but very good exercise.
Do you get hit with that yellow stick when bad form is displayed?
Thks for the sharing very informative n effective, i doing it help a lot for my strength n conditioning 👊👍
I love opening my "Ips".
Awesome awesome awesome very cool and thank you for sharing.
I love how Thibz pronounces "Eggzercise" and thighs aka "ties". Great videos as always!
And hips = "ips"; elbows = "hellbows."
Thanks coach you have put my zercher right now
Great video. And I personally love thos exercise despite preferring the front squat more. I would say this lift is great for more experienced lifters who already do a lot of heavy back squats. From my experience I've seen most lifters tend to really stuggle with keeping upright posture as they enter the higher weight categories. However, the one benefit I see with front squats over zerchers is the inherent focus on front side mechanics. Really trying to work the quads and upper back is key. I always do front squats for volume exercises and not really for strength building. Mostly because the feony squat is a great accessory lift for people focusing on their deadlifts. I've noticed that when I do more front squats I tend to get a lot more power of the floor when I deadlift. So the zercher definitely has its place as a primary accessory lift for heavy back squatters, but I still think the front squat holds a little bit more benefits overall.
Awesome video! More ppl need to know this squat exists and is an option.
Right ....I just started doing them
This dude knows the zercher squat!
i've only ever seen or done closed grip zerchers. gonna open up my hands to get that back engaged more
Once you taught me this, this is one of my main squats. One way I perform this besides upright, is with a lift under my heels as a cycle squat on the Smith machine and I bend over and push forward into the bar at my elbow joint as the bar is held, so my chest is almost parallel to my thighs at the bottom of the movement with a consistent core contraction. This is like the leg press machine where you lay on your back but you are standing and controlling all the weight. Total body and this movement I am sure it was contemplated and could be used in your skeletal muscle program.
The open up trick was helpful
I have lover back nerve pain, this is only whole body squat that I can do without pain 👍🏻 and I like it also much.
Zerchers are extraordinarily underrated. I find them to be very hip and posterior chain biased with my build, but if placed accordingly in my programming to accommodate for that, they make an excellent squatting pattern to strengthen the hips and hams. The Zercher position is also phenomenal for hinging from as well.
For what it's worth, my favorite variation is to do them dead start from the power rack.
Thanks man, tried this today at the gym and it feels great.
Eight months later, What is a gym?
@@kingquads6982 where you can go and train
I do this with a fat 120 kg log and it's fantastic. Works the whole body
I haven't tried this yet, but for some reason it looks like it would be hell on my bad lower back. I'll have to test that.
If done properly, these are actually much less demanding on ur lower back than any other kind of squat variation. At least in my own experience.
Hello,
Are the sleeves at the elbows good so as not to hurt? :) Please.
Coach Thibs and Will Ratelle got me zerching
Interesting I didn't know its also kind of a mobility excersise.
Really important cue made on hips breaking first not the knees. See a lot of videos on squatting in general that miss this
I've always wondered what would break first... my Hip... or my knees...
Do zerchers and strengthen them both!
your punishment must be more zerchersss
i heard someone in my gym saying they should break at the same time. it seems to work for him but when i tried a bodyweight squat at home, it's impossible for me. my hips would always break first. i think the majority benefits from hips breaking first but some can do it at the same time.
Quarantine has cost you your strength, social distancing has defeated you.
Should you keep that are position when doing zercher carries as well?
Chris--do any of you guys have any experience with the Dave Draper bar for squatting??
WTH
Does the rule of externally rotating your shoulders go with the zercher deadlift as well?
This is the best exercise. Loads the entire body without destroying the back and knees
3:40 imagine he's still standing below the camera frame, the smallest trainer in the world. Great video though, for real, thanks
"Eggs-ersice" - love the accent. The demo guy makes Thib look tiny!
He didn't skip choosing your parents day
can you zercher with arms going outside your knees
Is this the same for goblet squats, my spine is ruined, I can no longer do bar squats
Do yoga. Build your abdominal muscles. Then your spine will realign
Squats, regardless of the type, hurt my back so bad that it takes days to recover. I've given up on the squat. Yes I've had a personal trainer help with form...
Butt Wink
Try hip belt squats. It decompresses your spine and you get a great leg workout.
The squat is very overrated. There's a religion around it where gym bros profess that everyone must do it but, ultimately, there are anatomical factors that can't be address by "fixing your form". Many people shouldn't be squatting. I see terrible, back-breaking squat form every time I go to the gym. I, myself, have given up on conventional back squats and just stick to heavy dumbbell lunges and hamstring curls. I do, do light/moderate pause squats however and will also start incorporating Zercher squats.
@@KandaEzana front squats.. do them.
Will help mobility too and better tjan back sqaut
just do front loaded squats with sandbags, kettles or dufflebags. barbells are too stiff. or just do sandbag clean and press its more of a complete natural movement. .
Currently doing Front Squats as a major exercise, will my Front Squat strenght level maintained if I switch to the Zecher Squat for 12 weeks?
Was it maintained?
my arms now stronger from zurcher squats, def can curl more and recover from a curl session quicker now
I feel my glutes and hamstrings more when doing zerchers than when doing back squats.
What kind of weight should we be doing?
If you have a rack , start with the bar. If not and you gotta deadlift it off floor 135
All of it
More than last time
I do a narrow stance with my arms outside my knees on the descent. Is doing this okay?
Probably isn't too good for the hips
This was super informative and got me all the info I wanted which I would’ve otherwise expected to hv to Google search to find them. Thank u :)))
Could this help with tighter chokes? As for bjj rear naked or guillotine.
Theres no need at all to train for that,chokes are technique based,you need only average strength.
Most painful exercise I have ever done. Holding the bar in a front rack position is a piece of cake compared to the Zercher hold.
Not painful at all with the correct weight and padding on bar or arm
just wear elbow sleeves, no pain at all
Need to master the air squat first...which has been a bitch. Old knee issues from years of basketball work on my head. Do not want to trash the knees anymore than they are...but WOULD like find a way to strengthen them.
check out kneesovertoesguy
Search up *nick scott* this man looks like his brother
lmao bro you got me
i can front squat 460!
Oh yeah! What do you do?
Bob sled!
He ONLY trains outlaws, renegades, samurai and Vikings.
Lol!
@@chaosdweller 😅😅😅
I actually prefer them over back squats
Open up those ips
Does this man know he has a mic on him?
Kyriakos Grizzly
open up the ipps
solid egg er cise
Open the ips
Thanks vin gasoline.
I think this guy is french. in french you prononce egsercise
French/Canadian
These are more subject to the dreaded turtle head than any other squat.
Anthony here skips leg day...
Lower body eggzerzize 😂
🥚xercise
1:33 That's one way to say that back squat is better.
Back squat sucks unless you powerlift for sport...
Why?
@@jotr.9786 He's bullshitting the back squat is a staple no matter what goalo
not better for building legs
@@ricardo8840I'm talking about atg back squats not parallel or quarter squat for building ego ...
Eggzshercize
Eggzercise
Eggsercise😂😂
that smells like inflammed bizpes tendons
an inflamed what?
@@Bullitt1768 bizpes tendons, are you blind?
Nahh
Damn you're short 😕
I’m not tall, but it’s really Tony that’s super tall lol
He's not living it
this guy yells so loud
Turn to Jesus Christ people he died for your sins. Obey his teachings documented in Matthew Mark Luke and John. Live by his teachings, he's the only way you can be saved.
and to do the zercher from the grd was the original movement it was born from not having a cage to squat from