Zercher squats

[mtnbound]

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.

View attachment 893498

I don’t do them with heels touching probably about a foot apart but they are a great quad exercise variation.

 

[rickyw]

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.

I have used them on and off. I really enjoy them. They really hit the abs too. They tend to naturally put your trunk in the proper position and train good core control through the whole movement, more so than other forms of squatting, IMO.

 

[mtnbound]

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.

Yes, if you have weakness in your posterior chain Z squats will highlight it. For me functional strength and durability are priorities so I like to find my weak points and strengthen them.

 

[3325]

Holding the bar in the elbow crease isn't for everyone.

I don’t doubt that. Reading online, it’s common to see people say you just have to learn to work through some discomfort.

Of course, the same is true for front squats. I’ve done them using a weightlifter’s front rack and the bodybuilder’s crossed arm style. I don’t know how anyone comfortably does a set of 10. I feel like I’m choking myself out by rep 5.

 

[TradLife406]

I played with them a little last year. Found it's easier for me to front squat or use a smith machine and back squat.

 

[mtbraun]

Use a regular bar pad for elbow crease discomfort. I love Zerchers, I think they work the core better than other squat methods.

 

[LostArra]

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.

Old shoulder injuries and reconstruction surgery were keeping me from the low bar position but I really didn't want another bar just for squats. After seeing an old post on the Starting Strength forum discussing some metal handles you could attach to your bar I decided to make some. Sounds crazy but they work on any bar.

8mm climbing rope (aka prussic cord).
schedule 40 PVC 1" pipe
I reinforce the knot with some zip ties

You can place them at a comfortable width and adjust the length depending on shoulder mobility
It took a few workouts to settle in to a neutral wrist position with the weight supported on your back in the low bar position.

Disclaimer: I'm 72 yo and don't get past the low 300s for squats but I would not hesitate to go higher if I was stronger. I've been using them for about 10 years.
When my wife gets home I'll get a photo in use.

 

[redtop65]

Old shoulder injuries and reconstruction surgery were keeping me from the low bar position but I really didn't want another bar just for squats. After seeing an old post on the Starting Strength forum discussing some metal handles you could attach to your bar I decided to make some. Sounds crazy but they work on any bar.

8mm climbing rope (aka prussic cord).
schedule 40 PVC 1" pipe
I reinforce the knot with some zip ties

You can place them at a comfortable width and adjust the length depending on shoulder mobility
It took a few workouts to settle in to a neutral wrist position with the weight supported on your back in the low bar position.

Disclaimer: I'm 72 yo and don't get past the low 300s for squats but I would not hesitate to go higher if I was stronger. I've been using them for about 10 years.
When my wife gets home I'll get a photo in use.

View attachment 895377View attachment 895378

Do you have any trouble feeling like the bar is secure with those grips?

 

[LostArra]

Do you have any trouble feeling like the bar is secure with those grips?

No not in the low bar position.

 

[redtop65]

I do Starting Strength type squats but have limited shoulder mobility hence golfers elbow at times. Been working on stretching.

 

[K_pem]

Zerchers are great if you have the upper back and arm strength to do overload them. The obvious answer if you wanted to stick with a more traditional squat would be a safety bar or modified handles on a regular barbell (can use lifting straps as handles)

Other options off the top of my head:
Smith machine squats
Belt squat (either with a machine or standing on elevated platforms with a weighted belt between your legs)
Barbell hack squats (like a deadlift behind your legs though, can be done in a smith machine also)
Front squat (using lifting straps as handles)
Goblet squat (kettle bell or dumbbell both work