>Zercher deadlift INTO zercher squat

>Zercher deadlift INTO zercher squat

All you need, don't argue with me because you'll be wrong. GUARANTEED

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  1. 3 weeks ago
    Anonymous

    I farted on the bus and a little turd plopped out

  2. 3 weeks ago
    Anonymous

    I used to do a lot of these, really good exercise but I can't get the bar to sit properly in the elbow anymore. Wish my gym had a harness so I could replicate it.

  3. 3 weeks ago
    Anonymous

    reporting in

  4. 3 weeks ago
    Anonymous

    Zercher style deadlift and squat is more functional for sport and athletics then regular deads and squats

  5. 3 weeks ago
    Anonymous

    Zerchers seem like cleans for people who are too stupid to learn how to clean

    • 3 weeks ago
      Anonymous

      Zerchers are how to train a pick for odd objects, sandbags, stones etc where you can't get a good grip on a handle.

      • 3 weeks ago
        Anonymous

        why don't you just pick up a rock instead?

        • 3 weeks ago
          Anonymous

          You could, but it's easier to progressively overload the barbell for training purposes and a barbell takes less space than a collection of stones (the MB power stone aside) and is quicker to change weights than a sandbag.

        • 3 weeks ago
          Anonymous

          yeah let me just take the time to find and weigh varying collections of stones with different dimensions and such till I eventually build up to a 400 lb rock which will be virtually impossible to contain within the crooks of my arms even if I have strongman tier strength when I could just use a barbell to lift that same 400 lbs

          • 3 weeks ago
            Anonymous

            just use a sandbag, they're adjustable. zercher squats/deadlifts vaguely simulate the effect a stone or sandbag would have on the core, but the technique is very different.

            • 3 weeks ago
              Anonymous

              >sandbag
              how is this for pinch grip? I'd like to train for picking up fully grown men by their collars to gigamog them

              • 3 weeks ago
                Anonymous

                they're good for your grip but your hand and fingers are in a pretty wide open position, so keep using plates for pinch grip. if you wanna be able to ragdoll a fully grown man, a sandbag is the best tool for that. literally just pick it up and slam it on the floor as if it was a person.

          • 3 weeks ago
            Anonymous

            yeah but it looks fricking sick to do it with a rock

    • 3 weeks ago
      Anonymous

      I just want to pretzel wimen man

    • 3 weeks ago
      Anonymous

      What an insightful thing to say anon. Except it's fricking moronic, seriously explain your dumb comment. High pulls are an Olympic lift for people that don't want to learn a complicated lift. Zerchers are just a squat with a stupid hold, they're not a dynamic exercise

    • 3 weeks ago
      Anonymous
  6. 3 weeks ago
    Anonymous

    The OHP
    Zercher Squat
    Trap bar

    The holy trinity of dyel gym movements to ego boost

    • 3 weeks ago
      Anonymous

      unathletic "bodybuilder" machine user cope

    • 3 weeks ago
      Anonymous

      You do not lift

    • 3 weeks ago
      Anonymous

      >Ohp
      >dyel cope
      Isn't this the compound with the lowest weight on it? This seems like the opposite of an ego boost. If anything deadlift could be the ultimate ego lift. It's usually your biggest and you can really load up plates onto it without actually getting any aesthetic benefit or training that hard. It should honestly be more like 1/2/3/5 because I think dl is just that much easier than the other three (inb4 I get sperged on, I didn't say it was easy just easier)

      • 3 weeks ago
        Anonymous

        i hit 1pl ohp before i hit a 3pl dl, i think it depends on the person

        • 3 weeks ago
          Anonymous

          1pl8 ohp was easiest for me, hit it for reps in 6 months of lifting, never did it again, I'm just doing a more complex shoulder sequence instead.
          I still haven't hit 4pl8 deads but to my excuse I stopped doing those a long time ago,

      • 3 weeks ago
        Anonymous

        There are three kinds of gym ego boosts:
        1) massive weight
        2) accessory lift as main lift
        3) le functional

        OHP falls into 2 and 3, some dude having a dedicated ohp day looking down on incline benching unwashed masses

  7. 3 weeks ago
    Anonymous

    >into zercher overheadpress
    yep dude just gonna frick my shit into oblivion

  8. 3 weeks ago
    Anonymous
  9. 3 weeks ago
    Anonymous

    is rounding your back like that actually ok

    • 3 weeks ago
      Anonymous

      Yeah if you train it. Similar to an atlas stone pick

    • 3 weeks ago
      Anonymous

      As long as you maintain posture integrity is ok so if you have a rounded back keep it rounded, going from straight to rounded and vice versa durin the lift is the problem.

    • 3 weeks ago
      Anonymous

      Yes. You need to train your lower back directly and start fairly light if you've never done it before but if you regularly do these you're arguably more resilient to lower back injury than someone who avoids any spinal flexion/extension at all. See also the Jefferson curl, in which you deliberately round your back under load in order to build mobility and strength along your entire spinal flexion range of motion.
      Anecdotal but since I started doing these I haven't had any back pain whatsoever.

      As long as you maintain posture integrity is ok so if you have a rounded back keep it rounded, going from straight to rounded and vice versa durin the lift is the problem.

      That makes no sense. Flexion is flexion, the muscles are recruited whether you return to a straight back or don't. Look at wrestlers body slamming people or pro tennis players leaning down to hit the ball from a funny angle, they regularly go from straight to flexed (and sometimes to extended) without any problems. The issue isn't one specific movement range or motion pattern, it's leaving said range untrained and underdeveloped.

      • 3 weeks ago
        Anonymous

        Kys moron.

        • 3 weeks ago
          Anonymous

          Careful, glassback. If you hunch over your keyboard too much you'll herniate a disc.

          • 3 weeks ago
            Anonymous

            Amusing burn but the danger is in end range lumbar flexion. Thoracic flexion won't actually hurt you - Konstantin Konstantinov and Bob Peoples both pulled record setting amounts looking like Quasimodo.

      • 3 weeks ago
        Anonymous

        >That makes no sense. Flexion is flexion, the muscles are recruited whether you return to a straight back or don't.
        What

        As long as you maintain posture integrity is ok so if you have a rounded back keep it rounded, going from straight to rounded and vice versa durin the lift is the problem.

        is saying is that damage happens during end range lumbar flexion (maybe the last few degrees of motion) and changing from braced to flexion under load puts you at risk of flexing too much and getting in the danger zone. Stuart McGill describes it much better than I can

        • 3 weeks ago
          Anonymous

          who the FRICK is stuart mcgill

          • 3 weeks ago
            Anonymous

            the preeminent expert on spinal biomechanics. As Bill Starr is to powerlifting, Prilepin to Olympic lifting and Denis Vasilev to kettlegay shit, so is McGill to sports medicine and orthopaedics.

  10. 3 weeks ago
    Anonymous

    Post body

  11. 3 weeks ago
    Anonymous

    what about zercher curls

    • 3 weeks ago
      Anonymous

      God tier for front delts

      • 3 weeks ago
        Anonymous

        which zercher movement is good for rear
        gotta keep it balanced

        • 3 weeks ago
          Anonymous

          Zercher carries, your entire upper back will be on fire holding it together. Better if you have your hands apart outside the knees but even clasped will work your traps, rear delts, lats and rhomboids hard.

          • 3 weeks ago
            Anonymous

            Ooooooh, frick ya Bud. This looks perfect to keep shoulder blades retracted too

            • 3 weeks ago
              Anonymous

              inb4 "muh functional," yes it is and it helps with day to day activities like you wouldn't believe, but I also wanted to point out that zercher carries are the cure to bad posture.

  12. 3 weeks ago
    Anonymous

    Do you think anyone's ever Zerchered in anything besides barefeet or converse?

    • 3 weeks ago
      Anonymous

      Yeah I use adipowers sometimes and other times doc martens

  13. 3 weeks ago
    frogtoucher9000

    that guy looks like he could rape and murder 1,000 women and it wouldn't be enough
    he is indeed, fricked up.

    • 3 weeks ago
      Anonymous

      Hi strikerr

  14. 3 weeks ago
    Anonymous

    What is a good zercher squat?
    I don't mean a meme number like 1/2/3/4 but a good solid number that is usually enough for most anybody
    I do zercher squats with 2pl8

    • 3 weeks ago
      Anonymous

      1x bodyweight is about when you can call yourself a zercher

    • 3 weeks ago
      Anonymous

      About 80% of your back squat.

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