I have not once seen anyone do a zercher squat in my gym, not even a front squat. Reading about zerchers they seem pretty optimal. Any reason why I've never seen anyone do these or shall I go ahead and make it my main squat?
Zercher Squats
I have not once seen anyone do a zercher squat in my gym, not even a front squat. Reading about zerchers they seem pretty optimal. Any reason why I've never seen anyone do these or shall I go ahead and make it my main squat?
Most normalfags don’t know what a zercher squat is, if you do them you will immediately repel all women and will never have sex. They’re pretty based thoughever.
They're for dyels just likeu
>if you do them you will immediately repel all women and will never have sex
Why should anyone ever consider this a valid criteria for exercise choices?
Good luck holding anything outside of trivial amounts of weight. Even if you can maintain the weight, the knurling will fuck you up badly.
I front squat 3pl8 and haven’t had the knurling fuck me up, worst that happens is my necklace sometimes gets pinched in between the bar.
> I front squat 3pl8
Damn
What do your workouts look like? I’m trying to get back into front squatting after a period of not working out. I’m back at 250 on the high bar squat, but front squatting kills me like nothing else(I cant even hit 185 front squat).
Here's a classic oly lifting FS routine that can be done at home:
>1xweek
>8x3
>WU/WU/WU/WU/75% of max/80%/85%/90-95%xAMRAP. Rest for 5 minutes for final set. Rest by feel for the earlier
>Test new max at 4 weeks and adjust weight (can be as simple as 60%x1/70x1/80x1/90x1/new max attemptx1)
>Take 2 weeks off every 6 weeks
Very similar to what Kan Patera was doing in his era.
If that’s atg I’m miring 3 pl8 front squat is aesthetic af
I wear these while I do them (Stoic 7mm compression sleeve cuffs). Any elbow/forearm sleeve should work but they need to be 7mm thick, not some bullshit cheapo thin ones. I'd recommend them to anyone who zerchers even if you're le tough guy and can handle higher weights because enduring forearm pain isn't really the point of the exercise. Once you eliminate the unnecessary pain element you can actually focus on the movement.
They're just a simple squat. Supposed to be easier and less painful than front squats, just a basic way to grab the bar in the most economical manner and develop squat strength. They're supposed to be foolproof ways to build up your squatting power until you can really master the technique of back/front squats, and are pretty hard to mess up.
>what is a shirt
>what is holding the bar by the unknurled areas
This is absolute nonsense and you have no idea what you're talking about. I see people zercher squatting 3pl8 with little drama
do you even lift
>they seem pretty optimal
In what way?
>Any reason why I've never seen anyone do these
I doubt most people are aware of them and those that are either think they look weird, don't know how to do them, find that it hurts their arms, or prefer other variations
>shall I go ahead and make it my main squat?
Depends on your goals. Doubt you could move as much weight on a Zercher as a standard back squat, so maybe not if your goal is max strength.
I hear it hurts to hold the weight like that for not really any tangible reason.
If you like it, try it. I am doing front squats now and it's pretty good.
I was planning on using the bar tampons but it's still going to be strenuous to hold I guess
I can't squat much anyway. I'm 1/2 but my squat is way behind and I don't DL. Maybe I do zercher until I can't move more then move to front/back?
I love em. My manual labour experience tells me they are superior to the front squat
id go with either front or SSB squats
Can’t see any benefit over a front squat. You can use straps on the front squat so even if you lack the mobility it’s still doable.
Nobody does them because they suck to do. I hate doing them. They work well though and would be how I would teach a n00b proper squat form & technique since you can't really fuck it up.
You are going to use a lot less weight on your legs than with regular squats. It's a good tool but you'd be better off rotating variations of squats so you get big and strong in many different movements.
I did zercher squat 315 lbs for triple yesterday and it's only squat i do. Don't have any issue with it, i don't use any sleeves or pads.
Too much front delt
They're retarded and only complete autists like alphadestiny do them unironically. Sometimes scumbags like bugenhagen or baldomniman do them to play to their autist fanbases.
they're just as good as back squats, but you don't see many people talking about it simply because of back squats' overwhelming popularity
people saying shit about it like this schizo are just contrarians who follows the majority like npc cattle, being too scared of trying anything different than the norm for the masses
>squatting
Sorry I prefer to have a non fucked up back when I’m older
Zercher help prevent back strain
>I prefer to have a non fucked up back when I’m older
Try squat
No thanks
I avoid lifts that put pressure on the spine
Hack and leg press for thighs, bruddah. Leg extensions/curls for the rest. Don't bother with calf raises as you're probably white.
>the dorian yates special
If squats are putting lots of pressure on your spine, you're doing them wrong
>i don't see anyone do them
Because only dyels do it, such as yourself.
I did it for six months. Here's some things I noticed:
>It's a 'sports' movement, whatever that means. Didn't find it good for bodybuilding. Doesn't target legs, obviously, because, like front squat, the hold fails before your thighs do
>Around the third month I started to get slight numbness in my forearms for a few minutes after doing them. I also went to give blood later and they found it next to impossible to get a decent vein in my forearms when they could easily before. I attribute both to zerchers
>Weight went up easily. When you 'learn' the movement I got pretty close to my best front squat quickly
>1/5 rating for the lift with a comment of 'gimmick exercise with likely little benefit to anyone'
Stick to leg press/hacks for bodybuilding gents and back squats for sports.
>front squat hold fails
Straps bro
It's not a case of straps, it's a case of FS being a strengthening movement for the clean and completely unsuitable for bodybuilding purposes. Again, straps or no, the 'hold' fails before your thighs do. It's a full body movement, not a leg movement.
Just get good at doing front squats. The thing about zerchers is that they’re technically easier than a well executed front squat because it’s easier to remain upright due to the positioning of the weight. A lot of people try them and immediately notice better loading of their quadriceps. This is more of a postural weakness issue.
The main reason they’re inferior to front squats is that they work nearly the exact same muscle groups, the quads being prime movers without allowing similar loads. Imagining zerchering your front squat max.
zercher is superior because it doesn't kill your wrists
>wrists
How weird. I was taught to sort of cross my arms and have it sort of rest on the shoulders throught the clavicle. No wrist used whatsoever.
Front squats should not kill your wrists. If you're experiencing pain it's because you're putting too much of the load in your hands. Ideally you should be able to keep the bar stable with just your fingertips.
There are two main reasons you might be crushing your wrists in a front squat. You mightn't be strong enough to remain upright and you're using your hands to stabilise the weights. Or your front rack just isn't mobile enough.
The weight should rest on your delts and never your hands.
Ideally you should be able to front squat more than you can zercher and that way load your quads and shoulders more.
But whatever works for you man. A squat is a squat.
Those are body builder style squats. The reason they're popular among body builders is due to how much mass they have in their chest. Big pectorals get in the way.
I've been doing Zercher squats daily now for 150 days straight, I consider them to be the number 1 compound exercise. I hurt my back less than deadlifts doing them and they helped me push my squat PR up 20kg by correcting my form. However; I do not think they are effective at all at low weights, you really have to being doing big 1RM to get the benefits. As such, most people don't do them because they use too light a weight and don't feel the effects, or when they hit an appropriate weight it hurts their arms/elbows too much. If you push through the arm pain for a while they will adapt and you will become one of the strongest people in your gym.
They’re retarded and only good if you do grappling
>t. 315 zercher
i was doing them as my alternate leg day squat variation; recently swapped to the SSB tho. zercher motions are all good and have their niche in a strength building routine, but it is pretty restrictive on the diaphragm and makes breathing difficult when you start going real heavy on them [squats].
highly recommend zercher jefferson curls and lunges though.
You got to put things into perspective OP. A lot of us here probably seen way too many lifting videos for a lifetime. Even gym roiders likely haven't watched or followed nearly as much shit as your average incel neckbeard on here has. An exercise such as this is probably done by less than 1% of the population that is actually lifting weights with any sort of regularity. Just because you may have seen Clarence or whoever the fuck do them does not mean it should be more common or even smart to do them. I'd say just don't even do them. If you must have the bar in front then just do a normal front squat since that does work the core pretty well in addition to the quads.
>Blue guys
So zercher kill gains, noted
1. People don't know about them
2. I would only ever recommend zercher squatting to someone who absolutely HATES any other form of squat and has no leg machines available. Zerchers are not really good for building size or strength and have nearly 0 carryover to anything other than zercher style lifts.
Zerchers roast my legs what are you talking about chud
Relax, I do zerchers too, but they wouldn't roast your legs nearly as much as a back squat or front squat would.
I live zerchers and do them once a week. You get a free deadlift rep if you pick it off the ground instead of a rack
only problem i have with them is the bars are filthy so i dont like putting that on my bare skin
>he's never cleaned the bar before
that looks like it hurts your biceps
I do Zercher's as part of a variation rotation and every single time I have idiots come running up to me to lecture that I'm "doing front squats wrong." It's incredibly annoying every time