I have to laugh. I used to be in consumer ice production, throwing around 40# bags all day long. The sandbag carry/Zercher lift is exactly how I'd get bags coming out of the feeder and stack. You try any other way, you're burned out inside of 2 hours, no matter what your age. And I was 57 at the time. Zerchers...outstanding for ju jitsu too. Thank you.
Just be careful not to overdo searchers. The constant stress on the bicep can be fairly stressful on that area. Especially if you are doing jiu jitsu or any kind of grappling/combat sports
@@TheStrengthClassroom thank you for your insight. I train Daito Ryu Aikijujitsu, which is not really a power martial art. It is very much finesse and projection. I've come from a powerlifting background, primarily for my ice hockey, and don't lift for power anymore. The Zerchers help with the hip flexibility, for sure.
One of my favorite garage sessions is 1k ft zercher carries. Load up 225 and as many sets as it takes to go that far. 4-6 total drops usually. End with strict zercher lunges for 50-100 total per legs. Everything from the traps to calves getting hit 😊
The Zercher Deadlift transfers immediately to Atlas Stone Lifting and Daki Age (judo throw, used in mma, where you lift your opponent when he has his legs around your neck and shoulders and then you smash and crush him to the ground.. )
I learnt about the zercher exercises from watching the bloatgod KYRIAKOS KAPAKOULAK! I then searched them up and came across your video. Thank you so much for this excellent video and information!!! I have a question, does doing this put excessive strain on your elbow joints? especially with heavier weights
I love doing zerchers but its difficult in the beginning to get comfortable enough. At first i used a pad to make it softer. However that threw off the position Since you get tilted forward. My solution to this have been to wrap a small towel around the bar and i still do that. I Will continue doing so til i can lift the bar without it. Hoped this helped.
The reason for the gluten activation on the Z lunges is due to the nature of the weight tilting your spine down! When I do those with DBs, I'll tilt for glute emphasis, or I'll be more upright for quad focus (via credible studies)!
I was wondering why people say the quads are stimulated doing this, now I can see why. I usuallly start from the ground, so my glutes are activated more.
Great video! I started doing zercher squat, feels really good in my back but my arms hurt badly. Cannot use much weight because of that, how to deal with it?
You will almost need to build up a tolerance. I think of grabbing my hands really tight. Curling really tight and making sure my upper back and core remain tight as well. Its like doing a back/front squat but you are keeping your muscles tight in a different way. Good luck buddy. Let me know how it goes.
You asked at the end what you're doing wrong: Lighting. Background. Looks like a prison interview. Audio could use some help too. Great content though!
@@TheStrengthClassroom Checked out the newer stuff, it's come a long way! I think you're onto something with your thumbnail design where you mask out yourself and desaturate the rest: you understand that the pink insulation is a competing color that distracts the audience from what you would rather they be looking at, especially at a glance. I wonder if that isn't something that can be done for your videos as well with $20 in white plastic table cloths and some staples? I'm in the process of making a short film about my own home gym setup that I fabricated in 2020 and I'm realizing in the process that even though I'm forgiving of my own distracting elements in the camera frame, my audience likely wont be as forgiving, the inquisitive creatures they are! Again good content, I'm personally always looking for constructive criticism and never get enough, so when I see someone else ask for it in an honest manner I try and throw something their way!
2:33 any experience with those Zercher harnesses? Would using this piece of equipment or something similar make a better case for Zerchers as a main squat lift, or are those things BS?
hello, thanks a lot for the video. Due to a recently broken wrist i just did my first zerchee lifts only workout. Would you say it makes a difference on muscle activation if my hands grip each other oppsoed to my handy parallel to each orher like you did? thanks in advance!
I found that some lifters put their forearms vertical to their body (knuckles facing forward) and others have their knuckles facing the ceiling. Which one do you recommend?
Pencil neck take, real Zercher deadlifts are great for training lower back strength, mobility, and stability. Also, you're not limited by the amount of weight you can hold in the crook of your elbow, rather the amount of estrogen in your system. Get bigger.
Enjoyed the video!! Question for the Zercher Deadlift off the floor is it not beneficial to do? As I’ve only done Zercher squat and deadlifts. But just wanted an answer on off the floors not being a good idea thanks.
I been doing it specifically for months now. I definitely feel like my mid back and core have gotten alot stronger. It looks ugly and I'm probably doing it wrong. Honestly when I started it looked like something I'd snap my shit up on but as I've gotten more comfortable I don't have any worries of injuries and it lets me grind more then any other lift. I've also noticed a huge carryover to my job, moving and installing appliances in people's homes. I love them I feel they are very functional when It comes to lifting things off the floor in real life
@@TheStrengthClassroom anyway it still hits muscles you can't activate with any other exercises. But despite of Zercher squats or lunges I don't think this kind of deadlift is very functional (I mean not applicable IRL).
That's fair. I alternate full zercher deadlifts and zercher rack pulls, and have experienced benefits from both. I use them to pump up my erectors and when the bracing is right, my glutes, hams and upper back light up like a Christmas tree 🎄
Zercher Deadlift with bottom positionis not a stupid idea.. Its improve our Mobility , Flexibility and strength in bottom lift
It's dumb. Like a circus act. Absolutely the worst lift ever dreamed up.
@shellytanner nope. It helped pushed pass my deadlift plateau. Just use proper technique.
Zercher squat is my favorite Squat variation 💪🏻it's so underrated.
Very very underrated and underappreciated
@TheStrengthClassroom how come zercher deadlift are not safe from the floor?
Is it more risky for the lower back?
High rep zercher lunges are brutal man, I did 3X20 with 135 and I was sore for a few days lmao!
Yes they are!
I have to laugh. I used to be in consumer ice production, throwing around 40# bags all day long. The sandbag carry/Zercher lift is exactly how I'd get bags coming out of the feeder and stack. You try any other way, you're burned out inside of 2 hours, no matter what your age. And I was 57 at the time. Zerchers...outstanding for ju jitsu too. Thank you.
Just be careful not to overdo searchers. The constant stress on the bicep can be fairly stressful on that area. Especially if you are doing jiu jitsu or any kind of grappling/combat sports
@@TheStrengthClassroom thank you for your insight. I train Daito Ryu Aikijujitsu, which is not really a power martial art. It is very much finesse and projection. I've come from a powerlifting background, primarily for my ice hockey, and don't lift for power anymore. The Zerchers help with the hip flexibility, for sure.
One of my favorite garage sessions is 1k ft zercher carries. Load up 225 and as many sets as it takes to go that far. 4-6 total drops usually. End with strict zercher lunges for 50-100 total per legs. Everything from the traps to calves getting hit 😊
Sounds brutal brother. I might just try that
hey man, u still doing em? what benefits would you say you got from the zercher carries?
im 6'1 with long fermurs, zercher squats have been a game changer because I had to lean over so much to get depth with back squats
Nice! Glad you found something that works.
Exact same height and same situation. I don't do back squats anymore just zerchers
The Zercher Deadlift transfers immediately to Atlas Stone Lifting and Daki Age (judo throw, used in mma, where you lift your opponent when he has his legs around your neck and shoulders and then you smash and crush him to the ground.. )
Good assessment Andrew
I learnt about the zercher exercises from watching
the bloatgod KYRIAKOS KAPAKOULAK! I then searched them up and came across your video. Thank you so much for this excellent video and information!!! I have a question, does doing this put excessive strain on your elbow joints? especially with heavier weights
No more than a barbell would put strain on your back
@@TheStrengthClassroom Great, thank you!
I love doing zerchers but its difficult in the beginning to get comfortable enough. At first i used a pad to make it softer. However that threw off the position Since you get tilted forward. My solution to this have been to wrap a small towel around the bar and i still do that. I Will continue doing so til i can lift the bar without it. Hoped this helped.
I never thought to use the fat grips for my elbows, that’s a brilliant idea!
Ya I like it for ppl who can't endure the sharpness of the bar
Zercher carries with a heavy sandbag every day made a huge difference for me. Zercher squats are my favorite squat.
Those are money!
Jason
What exactly got huge different
The reason for the gluten activation on the Z lunges is due to the nature of the weight tilting your spine down! When I do those with DBs, I'll tilt for glute emphasis, or I'll be more upright for quad focus (via credible studies)!
Thanks makes sense Jimmy.
Can agree the Zercher split squat tears my glutes up it's great
Id agree with that x 1000
I was wondering why people say the quads are stimulated doing this, now I can see why. I usuallly start from the ground, so my glutes are activated more.
Think of it as a low bar front squat.
Very impressive presentation my brother. Peace from Denmark 🇩🇰
Thanks alot!
4:50 I remember trying to do that with two bags of animal feed at my job during a deload. I really felt it in my low back and core!
Yep they are brutal that's for sure.
I also like Zercher bulgarian splits more than with dumbbells because the bar helps me maintain my balance better during the movement.
Everyone has their favourite variation
Great video! I started doing zercher squat, feels really good in my back but my arms hurt badly. Cannot use much weight because of that, how to deal with it?
You will almost need to build up a tolerance. I think of grabbing my hands really tight. Curling really tight and making sure my upper back and core remain tight as well. Its like doing a back/front squat but you are keeping your muscles tight in a different way. Good luck buddy. Let me know how it goes.
That's not a Zercher deadlift but a Zercher rack pull. And idk why you're so against Zercher deadlift from the ground. It's a great exercise.
I just call them percher off pins now. And yes my mind has changed on the searchers from the floor.
You asked at the end what you're doing wrong: Lighting. Background. Looks like a prison interview. Audio could use some help too. Great content though!
Appreciate the feedback but this video is basically 4 years old at this point.
@@TheStrengthClassroom Checked out the newer stuff, it's come a long way! I think you're onto something with your thumbnail design where you mask out yourself and desaturate the rest: you understand that the pink insulation is a competing color that distracts the audience from what you would rather they be looking at, especially at a glance. I wonder if that isn't something that can be done for your videos as well with $20 in white plastic table cloths and some staples? I'm in the process of making a short film about my own home gym setup that I fabricated in 2020 and I'm realizing in the process that even though I'm forgiving of my own distracting elements in the camera frame, my audience likely wont be as forgiving, the inquisitive creatures they are! Again good content, I'm personally always looking for constructive criticism and never get enough, so when I see someone else ask for it in an honest manner I try and throw something their way!
Great exercises man, thank you for this information! Liked and subbed!
Thanks for the sub!
2:33 any experience with those Zercher harnesses? Would using this piece of equipment or something similar make a better case for Zerchers as a main squat lift, or are those things BS?
Yes I have one called a powerpohl and ironically I do not use it as a zercher harness.
Zercher shrug....ahhhhhhhhhahaha ahahhhhhh...IYKYK
HAHAHA
Do you think Zercher Lunges will assist in my front squat?
I believe so. I wouldn't see why it wouldn't. It is a front loaded quad movement just like a front squat.
@@TheStrengthClassroom ok I will give it a go. Thanks.
Super cool...video..
Gonna Star Today..
The best time to start is always right now
@@TheStrengthClassroom exactly!! Thanks👍
I only do zercher I did 315 zercher squat
Thats a strong zercher
Damn, your forearms are massive! 😯
Thanks I guess lol
Wow, you have a great channel. Thanks for the amazing content.
Thanks alot brother. I make videos so I can see comments like this.
Great tips. Also what kind of sand bag is that you’ve got in the video?
Its just a simple hiking bag
hello, thanks a lot for the video. Due to a recently broken wrist i just did my first zerchee lifts only workout. Would you say it makes a difference on muscle activation if my hands grip each other oppsoed to my handy parallel to each orher like you did? thanks in advance!
Maybe bicep activation but nothing major.
@@TheStrengthClassroom thanks
Absolutely good information !!!
Glad you think so!
Thanks !! Very good video
Thanks Matheus!
Looking strong my man
Thanks brother
Using fat grips to protect the elbows for heavy zerchers - genius!
Glad you learned something
What about the Zercher press? 🤔
Not sure if trolling lol
😂 yes trolling
Although it got me thinking it could be possible to do a weird zercher front raise 😂
That would end up being kind of like a shrug but I see what you are getting at lol
If you hold that raise isometrically as raising in the highest position
It is nothing lesss than a front squat
Great video!
Thanks brother!
So you mentioned that you don't think it's advisable to do the deadlift the Floor position, but what about lowering the pins?
That would be alright in my opinion. However I have changed my mind on this stance. Just don't expect to lift heavy if it is from the floor.
I found that some lifters put their forearms vertical to their body (knuckles facing forward) and others have their knuckles facing the ceiling. Which one do you recommend?
Whichever is more comfortable for you
Hi man is a uneven carry better than a one arm carry for core strength
Well better in that it is more awkward but you are going to be using less overall weight. So the word better is subjective.
Informative video. Nice job.
Thanks my man.Glad you liked it
Thank you!
No Problem bro
Great video but what about zercher shrugs ?
They are alright
Nice Mr. Keep workout 👍💪😁
Thanks Sahabat
Great information 👍
Glad you liked it!
Pencil neck take, real Zercher deadlifts are great for training lower back strength, mobility, and stability. Also, you're not limited by the amount of weight you can hold in the crook of your elbow, rather the amount of estrogen in your system. Get bigger.
LOL i have since changed my views in this video.
Enjoyed the video!! Question for the Zercher Deadlift off the floor is it not beneficial to do? As I’ve only done Zercher squat and deadlifts. But just wanted an answer on off the floors not being a good idea thanks.
I hate the off the floor variation tbh
@@TheStrengthClassroom I just wanted to know if there is any benefits? If not then that’s fine.
None that I can think of
I been doing it specifically for months now. I definitely feel like my mid back and core have gotten alot stronger. It looks ugly and I'm probably doing it wrong. Honestly when I started it looked like something I'd snap my shit up on but as I've gotten more comfortable I don't have any worries of injuries and it lets me grind more then any other lift. I've also noticed a huge carryover to my job, moving and installing appliances in people's homes. I love them I feel they are very functional when It comes to lifting things off the floor in real life
@@TheStrengthClassroom think harder lol
I love your channel! Excuse my language, but you're a "No bullshit " channel.
Thanks bro
Walking zercher lunges seem easier then with dumbbells
I would agree with that. Harder in other ways though
Intro song= Rip headphone users.
There is a reason I changed it lok
You've missed Zercher Deadlift - awesome exercise!
To be honest I hate the zercher deadlift from the floor lpl
@@TheStrengthClassroom anyway it still hits muscles you can't activate with any other exercises. But despite of Zercher squats or lunges I don't think this kind of deadlift is very functional (I mean not applicable IRL).
@@wonniethepoop7856 I feel like zercher deadlift is the most functional, it literally simulates picking something uncomfortable heavy off the ground
@@Irn424 agreed
Zercher Deadlift?
not a big fan
Kyriakos Grizzly lifts 400+ kg for zercher trap exercise 😐
Hhahah I've seen that dude.
Who came here because they saw kyriakos grizzly do zercher shrugs?
No one
@@TheStrengthClassroom ok 😉
Why do you hate zercher deadlifts?
It is a half deadlift that turns into a zercher. I find the first part is needless
That's fair. I alternate full zercher deadlifts and zercher rack pulls, and have experienced benefits from both. I use them to pump up my erectors and when the bracing is right, my glutes, hams and upper back light up like a Christmas tree 🎄
Kryakos would be proud
He would
I broke my thumb and I’m just tryna find exercises that I can do 😭
Hahah This would be one of them Natasha
Stay natural
😀
It’s pronounced “Zer-shay”
What? LOL no it is not
Obrigado🫡
Thanks
I train zercher only because of mma and I’m training to hurt people lol
Haha. Have you ever used a zercher harness
Which martial arts you think would benefit a lot from the Zercher ?
@@iamjoshlpretty much any martial arts but mostly grappling
You're doing it wrong. While doing Zerchers, you're supposed to scream your soul out of your body, for it to be received by the Lord of Moggs.
Hahaha