View Full Version : Zercher Good Morning?
06-11-2003, 04:09 PM
Has anybody tried these? I just held the bar in the crook of my elbows like zercher squat and bent over with a round back and semi straight legs. I did 2 sets of 15 with 115lbs It pumped the hell out of my low back. Are there any other bro's on this board doing a Westside routine?
06-11-2003, 04:12 PM
i would think that this could be a recipe for a back sprain if you go heavy .... visualizing this, it seems one would be prone to rolling shoulders forward instead of keeping them back (and therefore keeping the back straight).
06-11-2003, 05:48 PM
When I go heavy on zerchers I basically end up using mostly back to get it up. They are excellent. I have done up to 290 off the floor and 345 or so from a standing position.
06-11-2003, 06:49 PM
you're asking for trouble
Zerchers are the best!
I've gone up to 4 plates doing them, there great for building your back up.
06-11-2003, 07:40 PM
yeah but zercher GM's? i mean zercher squats look good. but friggin GM's with them??
06-12-2003, 07:19 AM
Sure. Why not?
Yes there are a number of people who train WSB or variations thereof here.
06-12-2003, 08:54 AM
does anyone have a visual for this? i don't even know what a zercher squat looks like.
06-12-2003, 10:05 AM
06-12-2003, 10:14 AM
wow - i don't know that my arms are strong enough to handle that, but it looks liek it's worth a shot.
here's a question - got a friend who compressed a disk or something squatting ehavy, and now he needs to find an alternative to squatting - do you think he could do these without worrying about spinal compression?
06-12-2003, 10:18 AM
I'd have him ask a doc. It's *probably* better, but there will still be compression as the weight is still being supported ultimately by the spine.
06-12-2003, 10:32 AM
yeah - that's a good point.
06-12-2003, 10:39 AM
Tryska - I have a ruptured disk from a degenerative spinal condition I have which was aggrivated by deadlifting. For safety's sake, your friend should probably stick to lifts that don't exert much, if any axial pressure.
06-12-2003, 10:45 AM
ok - what have you been doing for legs moses?
Tryska;your friend can try Hip Belt squats. The weight hangs from a belt that attaches to a barbell hanging between the thighs; leaving no pressure what soever on the disk.Also allows for more concentration on the squat w/o having to balance.
06-12-2003, 12:56 PM
does one end of the barbell rest on the floor or something?
06-12-2003, 01:00 PM
Doesn't look too fun but it might work.
06-12-2003, 01:15 PM
looks kinda like what happens when you hit a pothole with your bike. :eek:
Trust me it works wonders.There is totaly no stress on the spine.And you can really dig deep in force out the reps w/ this.I gained close to an inch and a half in 6 weeks w/ the belt + my back pain stopped.
If a prsn should option to try this I reccomend to try w/ a curl bar or a 5ft. bar. Easier to maneuver w/.
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