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Zercher Squats

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PikefingersIconZercher Squats16-08-2017 @ 21:42 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Does anyone do these?

I did them yesterday and although they are brutally uncomfortable (holding bar in the crook of your elbows) I enjoyed them.

My reason for trying them is that I was looking for a squat variation that I can do without upsetting my dodgy lower back (suspected prolapsed disk or something similar).

I only used 50KG as I'd never tried them before and haven't really squatted for months. Discomfort from holding the bar feels like it is the main limiting factor on weight for now.

Would be interested to hear if anyone does these regularly and whether they have found them to be a good strength builder.
unit94Icon...16-08-2017 @ 21:46 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
I like them a lot for improving atlas stones
BoarIcon...16-08-2017 @ 22:04 
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Walk your talk
Member 5, 25555 posts
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http://www.sugdenbarbell.co.uk/forum/Zercher-midgets-lazy-hunt...
PikefingersIcon...16-08-2017 @ 22:12 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Thanks Boar. I've been a reader of Wayne's log and wondered whether he might pop in here but this is more Zercher Squat than Zercher focused.

Interesting to hear from Unit about the carryover for stones. I can see that.

I see from Wayne's log that he's done a 200KG Zercher Squat which I imagine must have been pretty painful if done without a pad on the bar.
BoarIcon...16-08-2017 @ 22:16 
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Walk your talk
Member 5, 25555 posts
Administrator
funnily enough, I have been thinking about doing them (to mix things up etc) and I will use my scaffold pole , I would imagine the pain with a barbell to be far too limiting
Wayne_CowdreyIcon...16-08-2017 @ 22:30 
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Still got a little bit of strength
Member 400, 22018 posts
I've done...

207.5 zercher squat
217 zercher lift
220 zercher off pins.

Zerchers are awesome! The squat is my least favourite variant though, because of having to walk it in/out. I like my feet to be fixed for the duration of the exercise.

Stick with them and the discomfort will subside. I feel little discomfort now.
PaulSavageIcon...17-08-2017 @ 07:46 
Member 2775, 6927 posts
Just did these last night - https://www.instagram.com/p/BX4qGnPgnDs/

Against the heavy band tension I liked them more, really had to squeeze glutes at lockout.
JackRevansIcon...17-08-2017 @ 12:49 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
PaulSavage said:Just did these last night - https://www.instagram.com/p/BX4qGnPgnDs/

Against the heavy band tension I liked them more, really had to squeeze glutes at lockout.


do you still eat the savage special cereal every morning?
Wayne_CowdreyIcon...17-08-2017 @ 14:15 
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Still got a little bit of strength
Member 400, 22018 posts
JackRevans said:
do you still eat the savage special cereal every morning?


And do you save some for the next day? Tongue
unit94Icon...18-08-2017 @ 01:16 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Ive gone up to 250 without a pad and its fine tbh, hurts like a bas***d but not limiting
PaulSavageIcon...18-08-2017 @ 13:17 
Member 2775, 6927 posts
JackRevans said:
PaulSavage said:Just did these last night - https://www.instagram.com/p/BX4qGnPgnDs/

Against the heavy band tension I liked them more, really had to squeeze glutes at lockout.


do you still eat the savage special cereal every morning?

It was never every morning, and often before bed actually but my breakfast is now usually bacon, eggs, beans and cheese on toast. Also will routinely add sausages if hungry, fat after training etc also sometimes hash browns. Anywhere from 1.5-2.5k calories. I'm 161kg now so need more than cereal in the morning. Sometimes I will have cereal as second and last meal. I like wheatabix and protein crunch plus I'll add one more which is whatever im wanting at the time.
PaulSavageIcon...18-08-2017 @ 13:18 
Member 2775, 6927 posts
unit94 said:Ive gone up to 250 without a pad and its fine tbh, hurts like a bas***d but not limiting

I did 240kg bare on a bar years back, way easier to hold than an axle but made my left hand get random pins and needles for 2 days so not sure its a good idea.
chubbmanIcon...22-08-2017 @ 17:16 
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Another 'hardcore gym'. Yay.
Member 4858, 88 posts
SQ 120, BP 75, DL 165
360.0 kgs @ 106kgs UnEq
I do zerchers, no where near as heavy as some of the gorillas on here though. Any pain in the elbows you get used too. But you might get bruises around the crook of your elbows that'll have people looking at you like you're a smack head
PikefingersIcon...22-08-2017 @ 18:55 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Did my second session of Zercher squats yesterday and I'm enjoying them. Increased the weight to a brutal 52.5KG.

One thing I've noticed is that I can't quite get to depth because my elbows/ forearms come down on top of my thighs. Wondering how to fix this.
Wayne_CowdreyIcon...22-08-2017 @ 19:40 
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Still got a little bit of strength
Member 400, 22018 posts
Wider stance and/or narrower elbow placement.
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