Also what muscles does it work?
Routine is as follows
>Squat 3x5
>Hip thrust 3x10-12
>Leg Press 3x10-12
>Leg Curl 3x10-12
>Adductor Machine 3x10-12
>Calf Raises 5x15
How to incorporate Zercher Squat into my leg routine
Also what muscles does it work?
Routine is as follows
>Squat 3x5
>Hip thrust 3x10-12
>Leg Press 3x10-12
>Leg Curl 3x10-12
>Adductor Machine 3x10-12
>Calf Raises 5x15
Do Zercher squats.
Zerchers are for sport specific conditioning, not leg development.
YEahhhh, my sport is being able to carry my wife
Yes but should I just slap them there?
>should I just slap them there?
Yes.
this anon gets it. it's literally that easy. if you're spending too much time in the gym lose the adductors or hip thrusts or whatever and just do squats.
try something like
conv squats 3x5
front squats 3x8
zerchers 3xwhatever
I am a Black person
How do I start doing zerchers?
In terms of execution:
One of the first things you’ll want to decide is whether you’ll be performing the lift from the ground or from the rack. From the ground is harder [citation needed] and requires more setup, but if you don’t have a rack it’s your only option. From the ground also has the benefit of getting your leg spacing and elbow spacing established from the beginning, whereas if you start from the rack you may run into issues where your elbows jab your legs which can throw things off. Even if you have a rack it may be worth starting from the floor while getting used to the lift just to find the positioning that works for you.
If you are starting from the floor, your arm positioning will likely be determined by your leg positioning; however, it’s my opinion that arm positioning is likely more important than leg positioning in the zercher squat. If you have your arms too close in the zercher squat the bar will be difficult to balance; if you have your arms too far apart it may interfere with your back tightness or your ability to let the bar sit properly in your arms in general. If you want to zercher but you have to start from the floor, it may be worth altering your DL stance to accommodate your arm position rather than allowing your normal DL stance to dictate where your arms go.
Help
Simple. Don't. The standard back squat is already so superior to ZS that there is no point adding ZS.
But I wanna carry wife
Get lighter wife
change it for squats
and it works the quads and erectors really well
Bump for interest. I'm planning on swapping zercher squats and zercher deadlifts in to replace front squats and trap bar deals.
What set/rep ranges do you guys use for zerchers? I'm planning on using 3-5 sets of 8-10 reps. I'm going to be starting with tiny weight as I learn the lifts.
Damn I have the same question
>zercher deadlifts
that's scary
Even 135 were hard on my back, I dont think you need deadlift, zercher squats are really good at working your erectors too
You're playing hopscotch on the machines.
>zercher
>what muscles
all muscles
>dem routine
Are you a girl, OP? Serious question.
Also zercher's will eventually blast your arms. Jusy sayin'. Do normal squats (low/high bar...up to you).
I am a man; why would I be a girl. If it is because of hip thrusts, i love them, give me juicy asss
Actually because of the adductor machine.
I do thrusts too.