Zercher squats

[3325]

Does anyone here use the Zercher squat as their primary squatting movement, or at least incorporate them into your program? If so, how are you liking it what led you to it?

I recently viewed a podcast featuring Pavel Tsatsouline advocating the Zercher squat. It sparked my interest. I was already aware of the Zercher squat but have never tied it.

I have one achy shoulder and one shoulder replacement. Low bar back squats are out of the question. High bar back squats are doable but still uncomfortable. Front squats are comfortable but if I want to do reps past five or six it starts getting harder to keep the bar in place. Hence, the interest in Zercher squats.

I tried a set with the bar and that felt okay. I intend to give it a trial run in a program, starting next week.

 

[mtnbound]

Does anyone here use the Zercher squat as their primary squatting movement, or at least incorporate them into your program? If so, how are you liking it what led you to it?

I recently viewed a podcast featuring Pavel Tsatsouline advocating the Zercher squat. It sparked my interest. I was already aware of the Zercher squat but have never tied it.

I have one achy shoulder and one shoulder replacement. Low bar back squats are out of the question. High bar back squats are doable but still uncomfortable. Front squats are comfortable but if I want to do reps past five or six it starts getting harder to keep the bar in place. Hence, the interest in Zercher squats.

I tried a set with the bar and that felt okay. I intend to give it a trial run in a program, starting next week.

Yes, I include Z squats and lunges. Are high/low bar squats uncomfortable on the upper back or holding onto the bar while squatting?

 

[3325]

Yes, I include Z squats and lunges. Are high/low bar squats uncomfortable on the upper back or holding onto the bar while squatting?

Shoulder pain when trying to hold the bar. Feels like pulling them backward out of their sockets. I do mobility work pre-workout. Still hurts.

 

[mtnbound]

Shoulder pain when trying to hold the bar. Feels like pulling them backward out of their sockets. I do mobility work pre-workout. Still hurts.

Right there with you. I bought a Safety Squat bar and a Cambered Squat bar and they both take the strain off the shoulders.

 

[Tmcgarrigle]

I'm a fan of what Pavel preaches. I think the thing to stress is when starting out with exercises and front squats/zercher squats is to start out lighter than you'd think to learn how to engage the right muscles. Sure you can do more but it is good to start out very light to build more muscle memory as opposed to just overcompensating with strength. I have done this more and feel that it makes a difference

 

[Coach Chris]

Zercher's are a great exercise.
Holding the bar in the elbow crease isn't for everyone.
For most people with shoulder issues of any kind I use a Safety Squat Bar.

 

[mtnbound]

Zercher's are a great exercise.
Holding the bar in the elbow crease isn't for everyone.
For most people with shoulder issues of any kind I use a Safety Squat Bar.

The Zercher pad by ABMat is great.

 

[180ls1]

Jefferson squat is worth a hard look given your issues.

 

[LongWayAround]

I like to do a zercher variation holding a heavy sandbag against my chest. It's an ass kicker.

 

[Poser]

Have you tried a safety bar? The Mars bar is, IMO, the best design.

The Zercher squat is very limited by the upper back and arm strength and has more of an application for Strongman, but IMO, not so much for general strength training. Unless, of course, for some reason, its the only squat variation you can actually do.

 

[LCguy]

Great movement, but I think if Zercher squats are your primary squatting movement, I would add in some additional posterior chain work into your program.

 

[3325]

Jefferson squat is worth a hard look given your issues.

I've done those before, and thought they were okay. But I'm currently doing some trap bar deadlifts, so I already have a movement in my program that requires holding weight in my hands.

 

[3325]

Have you tried a safety bar? The Mars bar is, IMO, the best design.

No. I'm open to the idea but my gym doesn't have one and swapping gyms isn't an option currently.

 

[Poser]

No. I'm open to the idea but my gym doesn't have one and swapping gyms isn't an option currently.

Given you issue, you might consider buying your own Mars bar if the gym will let you store it. I have my own barbell, as do several other guys at my gym because the gym barbells are trash, and put a collar lock so no one else can use it and it stays in a corner. The collar lock does allow for you to lock it to a cable or chain, but I don't do that.

 

[3325]

I like to do a zercher variation holding a heavy sandbag against my chest. It's an ass kicker.

In addition to the reasons I listed, that is an additional attraction. From pack saddle panniers to elk quarters to firewood, I've had to hold odd objects in front and walk uphill many times.

 

[3325]

Great movement, but I think if Zercher squats are your primary squatting movement, I would add in some additional posterior chain work into your program.

Agreed. Today, for instance, I did 3x6 front squats and 1x6 trap bar deadlifts. I then did 1x20 each of leg curls, leg extensions, and back extensions as a finisher.

My plan for next week is to do more or less the same but replace front squats with Zerchers. Tentative plan, anyway.

 

[FlyGuy]

I just did Z squats for the very first time about a month ago. I just show up and do whatever my CrossFit gym has programmed, and one day they had these. It’s uncomfortable to say the least, the pressure on the arms takes some getting used to.

I wish I had access to a belt squat machine. No pressure on my shitty shoulders or the multiple compressed disks in my spine.

 

[mtnbound]

Agreed. Today, for instance, I did 3x6 front squats and 1x6 trap bar deadlifts. I then did 1x20 each of leg curls, leg extensions, and back extensions as a finisher.

My plan for next week is to do more or less the same but replace front squats with Zerchers. Tentative plan, anyway.

You could also do old school barbell hack squats.

 

[3325]

You could also do old school barbell hack squats.

I might try those again. I’ve experimented with them on a Smith machine.

But the free standing ones, done the way Hackenschmidt did them with heels together and beginning each rep with a toe raise, are quite the balancing exercise for me.

 

[redtop65]

I was having trouble with elbow pain, because of Low bar squats, and not having proper shoulder mobility. My shoulders are very tight. I went Zercher squats on second squat day, they are tough but I worked up to 2 plates fairly quickly. I worked on stretching under the bar when squatting and when pressing to improve mobility. I used Rippetoes "pin firing" pull up protocol for the shoulder pain, worked pretty good for me. I'm back to low bar squats twice weekly again. I feel Zercher are crazy good workout though, I used my elbow sleeves so the arms didin't get trashed.