Zercher are not a lower body exercise. They’re total body. Your overall body strength will be tested to the max especially when you go heavy. The core is being hammered also maintaining the weight
Thats true. But i tend to group things into either upper body or lower body dominant. Even though its a full body exercise I would never put it on an upper body day lol
Do you guys use a cloth covering the bar when loading heavy? or just go bare barbell? Even when I'm just loading 25kg/55lbs each side it start to hurt and often times i stop squatting before my body give out. p.s: I am doing it bare barbell to elbow though
@@leonwong95youll get used to it, not as quickly as you may think though. Some say oh you get used to it quickly, but for me it took time, altough I did 125kgs for reps so maybe thats why it took a bit longer to get used to slightly heavier weight. But trust me just keep doing them like that with no pad nothing and you will get used to it, it may take weeks, it may take months depends how often you do them really
Big fan of the Zercher squat. Some people might not get the best out of it due to their anthropometry but for me it is by far the most 'athletic' feeling squat variant. Great activation of quads, glutes and (mid) back.
On the bicep tears, I've noticed that keeping your fists in a neutral position instead of supinated while doing a Zercher variation makes the wires in your elbow not stick out so much. I would think that reduces likelihood of injury. Also, if you kind of focus on pushing your fists towards your chest, it keeps your elbows tight so that bar isn't going anywhere.
that really hurts my elbows and skin but you’re correct. I prefer my arms supinated because that way I can support the bar with meat of my forearms and hurts less. I never do zerchers very heavy, so I dont think I’ll have bicep tears.
Great gym! I'm a wus, I roll a small yoga mat around the middle of the bar for padding. I keep my upper arms at a bit of an angle and try and keep the back as vertical as possible. I also use a leg roller between my back and a concrete wall while raising the heels on a block, like a Zercher 'hack' squat - the quads are sore after being hammered with several sets of that! Cheers
Love Zercher squats people think i’m crazy but it’s always good to test out a variation!! Pins is a must so your not limiting your numbers as opposed to zercher deadlift then squat.
I've been doing specifically zerchers (squat, deadlift, RDLs, shrugs) while cutting 11kg of weight. Maintained leg size while also thickening the hell out of my upper/lower back and rhomboids! Also, zercher lifts have amazing carry over for wrestling and jiu-jitsu. Good job promoting this exercise. Zerchers are the truth! The functional truth 💥
I'm switching my back Squat over to these for a good while as I look for a way to rehab a dead glute and pain in the left knee from overuse. Today was the first day and I like how they feel.
Had to carry a patient today in almost the same position as a zercher haha..i did most of the liftin but needed help...gonna start training this more....
Coming from a boxing background I respect tf out of wrestlers and their workouts so best believe I’m doing these and others lol. I stopped boxing to put some muscle on and I’m considering going into wrestling once I reach around 200 lbs. I don’t even mind putting a bit of fat on as I feel I can sculpt it once I get back into martial arts. Boxing+wrestling+a bit of size make you a pretty formidable fighter in my opinion
@@TheStrengthClassroom Pain, mostly. If I try to do them the Olympic lifters way, my wrists hurt bad - even with a light weight. If I do them the bodybuilders way, the bar soon slips down my arms, and it hurts my shoulders/upper arms as well. I tried using the pus pad, but I still can't hold onto it.
I never understood that fear to tear your bicep when doing zerchers. I mean evry time I've seen a bicep tear it was when it was very stretched (eg on a mixed grip deadlift or on a barbell preacher curl), never when it was fully contracted like on the zercher. I think most people think that because it hurts your elbows your biceps are going to tear, but in reality imo the risk is almost inexistent. Zercher squats are a beast of an exercice, I still love them even if I stopped then by now. At the beginning I was unable to do backsquats because of a very poor hip mobility, so I did zerchers for a couple of years. It was freaking cool.
@@TheStrengthClassroom Yeah maybe, but in my experience even with a ton of weight on the barbell your arms are not forced open... more likely with a sandbag ou a log, maybe
Hey Coach! I saw a very interesting deadlift variation from chinese weightlifters. It's like a partial romanian deadlift, but you only lift the barbell up to your knees and then lower it back down. The weight doesn't touch the floor. They start the lift from deficit, to increase the range of motion. What do you think about it? I believe, it could help strengthen the deadlift too.
No, this is not a Jefferson curl. It was basically a combination of partial deadlift (to knee) and a deep RDL. They didn't keep their legs stiff, and they used pretty heavy weight. I don't know what is this exercise, but years ago I saw something similar in an Ed Coan training video as well.
Because they teach your entire body how to work together for REAL LIFE STRENGTH. I do it on my carry days which I’m starting to really enjoy. Especially with farmer carry’s
Seeing as the bar is very close to the pivot point there's actually very little tension on the biceps with Zercher squats. Also, you don't fully supinate so the brachialis does most the work, which is not much. The bar is basically resting on the radialis and anconeus muscle, which can be uncomfortable (at first) but not very injurious.
@@TheStrengthClassroom Welcome, today I was supposed to do Trap Bar deadlifts as lower body Max efforts but after watching your video while sipping coffee pre workout coffee I replaced it Zercher Squats (Landmine).. 😂
Considering you can do zerchers with a bent spine, there's literally no advantage over a front squat besides biceps work...please tell me how i'm wrong
It's like a low bar front. And I find it hits your hip extension better solely due to the placement off the bar. If you like front squats instead then do them.
Would it be smart to do this with a lower rep range? I’m a grappler so my main goal is strength so I usually do my main compound lifts in the 5-8 rep range. Could I do this for zercher aswell even if there a limiting factors e.g the elbow pain, your arms can’t hold as much weight as your legs etc.
I heard zercher squats should be just a bit better than ur bench. i find it very easy to one rep max and is even 100lbs more than my bench but hell to rep like any weight.
@@TheStrengthClassroom oh i meant in terms of weight standards on the internet elite bench is 2x bw and zercher same category is 2.25 x bw i thought it was interesting
Some people say that it can tear you bicep is this real cause I'm doing zercher shrugs and zercher shrugs for 2 weeks with 110lbs or 140lbs I'm very confused right now what should i do please guide me 🙏🏽
It's possible i guess. I'd say it's quite rare. However it will most likely only happen if you are using weight you are not used to or build up too fast.
@@jujijuja8842 Make sure you have a solid grip on the bar and slowly work up. A bicep tear will only occur if the bar is too far forward and you are letting your elbow joint open up.
Хобби
Zerchers built the crap out of my back. Love them and have been doing them for years.
Atta boy. You are a smart man.
Will they grow your legs and help with glute strength? Im asking from an athletic point of view
@@valentin-m8s They are kind of a hinge coming out of the hole when they get heavy so yes they will. I always feel zerchers in my glutes.
Zercher are not a lower body exercise. They’re total body. Your overall body strength will be tested to the max especially when you go heavy. The core is being hammered also maintaining the weight
Thats true. But i tend to group things into either upper body or lower body dominant. Even though its a full body exercise I would never put it on an upper body day lol
Do you guys use a cloth covering the bar when loading heavy? or just go bare barbell? Even when I'm just loading 25kg/55lbs each side it start to hurt and often times i stop squatting before my body give out.
p.s: I am doing it bare barbell to elbow though
@@leonwong95youll get used to it, not as quickly as you may think though. Some say oh you get used to it quickly, but for me it took time, altough I did 125kgs for reps so maybe thats why it took a bit longer to get used to slightly heavier weight. But trust me just keep doing them like that with no pad nothing and you will get used to it, it may take weeks, it may take months depends how often you do them really
@@leonwong95 I used to cover the bar with blue roll, but now I just use the bare bar, and it's fine. You get used to it.
Big fan of the Zercher squat. Some people might not get the best out of it due to their anthropometry but for me it is by far the most 'athletic' feeling squat variant. Great activation of quads, glutes and (mid) back.
I agree. Doing heavy zerchers has really helped my sandbag work as well. They are great for building deadlift strength without actually deadlifting
On the bicep tears, I've noticed that keeping your fists in a neutral position instead of supinated while doing a Zercher variation makes the wires in your elbow not stick out so much. I would think that reduces likelihood of injury. Also, if you kind of focus on pushing your fists towards your chest, it keeps your elbows tight so that bar isn't going anywhere.
Thank you my friend!!
that really hurts my elbows and skin but you’re correct. I prefer my arms supinated because that way I can support the bar with meat of my forearms and hurts less. I never do zerchers very heavy, so I dont think I’ll have bicep tears.
Great gym!
I'm a wus, I roll a small yoga mat around the middle of the bar for padding.
I keep my upper arms at a bit of an angle and try and keep the back as vertical as possible.
I also use a leg roller between my back and a concrete wall while raising the heels on a block, like a Zercher 'hack' squat - the quads are sore after being hammered with several sets of that!
Cheers
I like your innovation! Thanks for watching brother!
Love Zercher squats people think i’m crazy but it’s always good to test out a variation!! Pins is a must so your not limiting your numbers as opposed to zercher deadlift then squat.
I just like doing them off pins as a personal preference. But they are great no matter what variation.
I've been doing specifically zerchers (squat, deadlift, RDLs, shrugs) while cutting 11kg of weight. Maintained leg size while also thickening the hell out of my upper/lower back and rhomboids! Also, zercher lifts have amazing carry over for wrestling and jiu-jitsu.
Good job promoting this exercise. Zerchers are the truth! The functional truth 💥
Yes. I even program zercher squats for my beginner clients along with goblet squats because to me it allows me to teach squat technique the easiest.
Interesting way of viewing it. Never looked at it like that. Thanks mr classroom
You are welcome mr rules
I'm switching my back Squat over to these for a good while as I look for a way to rehab a dead glute and pain in the left knee from overuse. Today was the first day and I like how they feel.
Attaboy!! I am glad you found some use from this video. Did you do them dead stop off Pins?
Zercher is the most functional squat variation imho.
I agree with that for sure.
Had to carry a patient today in almost the same position as a zercher haha..i did most of the liftin but needed help...gonna start training this more....
Sounds like it would be a very effective lift for you
Hit a 315 zercher deadlift from the floor this week. Zerchers rule
Awesome!!
Yes zerchers are my primary squat now, it not only suits my build but as a wrestler how are you gonna break the underhooks of a zercher specialist
They do build strong underhooks for sure.
Coming from a boxing background I respect tf out of wrestlers and their workouts so best believe I’m doing these and others lol. I stopped boxing to put some muscle on and I’m considering going into wrestling once I reach around 200 lbs. I don’t even mind putting a bit of fat on as I feel I can sculpt it once I get back into martial arts.
Boxing+wrestling+a bit of size make you a pretty formidable fighter in my opinion
They hurt my arms so bad it humbled me so fast
Build up your forearms and biceps with hammer curl variations should help. But yes it can be humbling.
Ya even 3 plates on my back is uncomfortable and this dude has it in his elbow
Started zercher squats 2 weeks ago. Game changer.
They are boss for sure!
@TheStrengthClassroom I didn't think 225 lbs would feel that heavy lol
Haha yes. 405 feels like its going to break me in half
I can't do front squats - I've completely given up on them now. Zercher squats are great, though.
Why can;t you do them?
@@TheStrengthClassroom Pain, mostly. If I try to do them the Olympic lifters way, my wrists hurt bad - even with a light weight. If I do them the bodybuilders way, the bar soon slips down my arms, and it hurts my shoulders/upper arms as well. I tried using the pus pad, but I still can't hold onto it.
I never understood that fear to tear your bicep when doing zerchers. I mean evry time I've seen a bicep tear it was when it was very stretched (eg on a mixed grip deadlift or on a barbell preacher curl), never when it was fully contracted like on the zercher. I think most people think that because it hurts your elbows your biceps are going to tear, but in reality imo the risk is almost inexistent.
Zercher squats are a beast of an exercice, I still love them even if I stopped then by now. At the beginning I was unable to do backsquats because of a very poor hip mobility, so I did zerchers for a couple of years. It was freaking cool.
I agree bro. I guess if that weight forces your arms open?
@@TheStrengthClassroom Yeah maybe, but in my experience even with a ton of weight on the barbell your arms are not forced open... more likely with a sandbag ou a log, maybe
@@tatache5971 very true
Hey Coach! I saw a very interesting deadlift variation from chinese weightlifters. It's like a partial romanian deadlift, but you only lift the barbell up to your knees and then lower it back down. The weight doesn't touch the floor. They start the lift from deficit, to increase the range of motion. What do you think about it? I believe, it could help strengthen the deadlift too.
So you are basically constantly in the bottom.of the range of motion? Sounds like it can be effective for building up that area.
I think what you're describing is called a Jefferson curl
No, this is not a Jefferson curl. It was basically a combination of partial deadlift (to knee) and a deep RDL. They didn't keep their legs stiff, and they used pretty heavy weight. I don't know what is this exercise, but years ago I saw something similar in an Ed Coan training video as well.
@@robertborso359 Olympic lifters usually use it as a sort of timing exercise to practice for their cleans
I love zercher squats, for some reason when I do these squats, I feel stronger.
Just feels like a baddass exercise
Because they teach your entire body how to work together for REAL LIFE STRENGTH. I do it on my carry days which I’m starting to really enjoy. Especially with farmer carry’s
Bingo
I found that these are reason i only deadlift twice a month. I do variations of deadlift, I do snatch grip block pull and speed pulls.
Good strategy bro
Die Zercher for the first time yesterday. My uppertraps feel almost torn from the bone
Yep sounds about right lol
@@TheStrengthClassroom amazing movement
It truly is
As someone with surgical repair to distal biceps tendon ruptures in both arms, this hurts me just to watch it. 😮
Seeing as the bar is very close to the pivot point there's actually very little tension on the biceps with Zercher squats. Also, you don't fully supinate so the brachialis does most the work, which is not much. The bar is basically resting on the radialis and anconeus muscle, which can be uncomfortable (at first) but not very injurious.
Hahaha I could imagine these don't look fun to do for you.
Your gym is the shit dude
Thanks my friend
Zerchers for president!
You got it brah
Your videos are always good 👍👍
Thank you my friend. Glad you liked them.
@@TheStrengthClassroom Welcome, today I was supposed to do Trap Bar deadlifts as lower body Max efforts but after watching your video while sipping coffee pre workout coffee I replaced it Zercher Squats (Landmine).. 😂
@@FitFighter15 Let me know how to goes!!
How are people tearing biceps in the contracted position? Also I found using fat grips in the crooks of the elbows have helped 😅
If the bar slips forward enough i could see a tear occuring
Considering you can do zerchers with a bent spine, there's literally no advantage over a front squat besides biceps work...please tell me how i'm wrong
It's like a low bar front. And I find it hits your hip extension better solely due to the placement off the bar. If you like front squats instead then do them.
What’s the difference between normal zercher squats and pin zercher squats ?
The deadstop aspwct of it
Zerchers with Ez Bar is the best.
That would be good. I just wish I could find an ez bar big enough lol
Would it be smart to do this with a lower rep range? I’m a grappler so my main goal is strength so I usually do my main compound lifts in the 5-8 rep range. Could I do this for zercher aswell even if there a limiting factors e.g the elbow pain, your arms can’t hold as much weight as your legs etc.
I've done this for anywhere from 1-15 reps. I have to say, I prefer the lower reps though.
Awesome❤ and 1 more question should I connect my hands together or leave them apart?
@@ishyali9455 it's personal preference imo
I heard zercher squats should be just a bit better than ur bench. i find it very easy to one rep max and is even 100lbs more than my bench but hell to rep like any weight.
Hmm not sure how the exercises would correlate with each other/ So I'm not sure what the ratio should be
@@TheStrengthClassroom oh i meant in terms of weight standards on the internet elite bench is 2x bw and zercher same category is 2.25 x bw i thought it was interesting
Ah. I wouldn't worry about that too much
Zercher squats and bench have nothing to do with each other imo
Some people say that it can tear you bicep is this real cause I'm doing zercher shrugs and zercher shrugs for 2 weeks with 110lbs or 140lbs I'm very confused right now what should i do please guide me 🙏🏽
It's possible i guess. I'd say it's quite rare. However it will most likely only happen if you are using weight you are not used to or build up too fast.
@@TheStrengthClassroom so what should I do to not let happen bicep tear while doing zercher squats and good morning and shrugs?? Sirr?
@@jujijuja8842 Make sure you have a solid grip on the bar and slowly work up. A bicep tear will only occur if the bar is too far forward and you are letting your elbow joint open up.