PDA

View Full Version : Me doing Zercher squats



chris mason
05-09-2005, 06:18 PM
I just took this video today.

http://rapidshare.de/files/1670579/Zercher.MOV.html

Click on the link and go to the bottom of the page where you will see "select your download" and then click on the "FREE" next to it. You will then be taken to a page where you will see a counter at the bottom of the page. Once the counter reaches zero click on the link and the video will download.

Built
05-09-2005, 06:26 PM
Coolios.

I've wondered how to do these.

Thanks

Do Zerchers target the quads more? They look like they might, and this has been a problem of mine with conventional squats.

chris mason
05-09-2005, 06:29 PM
I would say yes, but front squats would be a better exercise to accomplish the feat.

I am doing these for something new and different and for a challenge.

Miker
05-09-2005, 06:34 PM
That does not look like it is easy to keep your back straight.. I'm afraid I'd fold up like a penknife on the way back down...

Thanks for the demo... I'd wondered how they were done.

Built
05-09-2005, 06:34 PM
I just CAN'T freaking do front squats. They hurt my shoulders (I have a bump in my collarbone from an old break years ago).

Gonna try the Zerchers though.

Thanks.

chris mason
05-09-2005, 06:41 PM
Get something to protect the crooks of your elbows if you do.

In addition, try hack squats as they work the quads intensely:

In order to perform this movement with a barbell or dumbbells the trainee should have access to a 2x4 piece of wood on which to place both feet during the movement. This is due to the fact that the heels must be slightly elevated to best perform this movement.

The barbell should be placed behind the trainee. Your feet should be placed roughly shoulder width apart. Reach down and grasp the barbell (wrist straps are a good idea so as to avoid grip being the weak link) using a comfortable hand spacing (just wider than your hips being the norm). If a 2x4 or something else is to be used to elevate the heels it should be placed in position so that you may easily stand on it when ready. Make sure whatever you use allows for a stable platform (no movement).

If training without anything to elevate the heels the movement is quite simple in that you will merely stand up with the weight and then lower it under control. If you do elevate your heels you will perform the movement using primarily a rotation around your knees. Your upper body should be leaned backwards as you also bend at the knees. Your hips will be kept thrust forward and you should continue this until you feel that going any deeper would cause you to lose your balance. At this point return to a standing position and repeat.

This movement takes a bit of practice to get used to and heavy loads need not be used.

Built
05-09-2005, 06:45 PM
Hacks hurt my (um, old) knees, but the Zerchers just might do the trick.

I'll try to elevate my heels and protect my "crooks". Thansk for the tips.

chris mason
05-09-2005, 06:52 PM
You're welcome.

Don't confuse the elevation of the heels with Zerchers, that is for the hack squats. You know that, right?

Built
05-09-2005, 06:54 PM
Oh, no I didn't.
I thought you were suggesting all this for the Zerchers.

Okay, cool, I won't.

Thanks.

GMCtrk
05-09-2005, 06:59 PM
those are some nice chinese squats mason. have you considered going to the olympics?

Beast
05-09-2005, 08:34 PM
Not something I would ever need/want to do, but cool exercise, nonetheless.

Good to see you posting vids again, Chris.

chris mason
05-10-2005, 05:19 AM
Thanks Beast!

solarisdude45
05-10-2005, 06:32 PM
impressive. Just curious, what benefit does this exercise give you rather a typical standard squat???

I am impressed!

MixmasterNash
05-10-2005, 07:12 PM
I've found that there is much less lower back stress, even though it may require quite a bit of upper body movement, because the weight is much closer to the levering point of your hips. i also think they're halfway between back and front squats as to the proportion of quad involvement.

Also, most trainees are lmited by the amount that they can stand to have on the crooks of the elbows. The full zercher, which you see chris start with, is a deadlift to the thighs and then the elbow lift to standing.

chris6969
05-10-2005, 07:13 PM
coolness bragging factor benefit.

Possibly cool bruises on inner elbow to show people.

Hurt forearm, strains, etc.. :)

If you're going to be trying out for the strongman competition, it could help you. Other than that I just see it as a big gigantic risk to injury.

debussy
05-10-2005, 08:54 PM
I hear using a 2" Thickbar helps with these ... for anyone who wants to try it.

Miker
05-11-2005, 07:45 AM
Hey.. I watched the video again.. and to be honest (forgive me.. I may be off base here...) but your upper back looked hell of a rounded. Which is probably expected being the weight is held in front of you. I found another video of a guy doing them.. and in the article accompanying them.. he stated he had a rounding issue but managed to correct it ...here is the link and he video is on the page. http://tsampa.org/training/blog/archives/200402/index.php

Not trying to criticize you or anything.. and maybe it was the angle of your camera but before I do these.. just wanted to make sure I understand the form properly...
Thanks for the video though!

Franco
05-11-2005, 08:53 AM
I wouldn't say they place more emphasis upon the quads. They're primarily designed as an assistance for deads as they target your hip flexors and extensors, hams, glutes, spinal erectors, abs

chris mason
05-11-2005, 08:53 AM
I watched the video and the gentleman seems to be leaning forward to as great or a greater degree than I am (using a heck of a lot less weight and a shorter ROM). The rounding of the back is only an issue if you do not have the strength to tolerate it.

Bob Peoples, one of the greatest deadlifters of all recommended the use of a rounded back when deadlifting. I am not going to go that far but "perfect form" is an ideal not based in reality. There is more than one way to perform all exercises and the most important factor is that you don't feel as though you are placing yourself at risk for injury. You know better than anyone if you are placing your body in a poor position.

chris mason
05-11-2005, 08:58 AM
I wouldn't say they place more emphasis upon the quads. They're primarily designed as an assistance for deads as they target your hip flexors and extensors, hams, glutes, spinal erectors, abs


The movement itself is closer to a front squat than a deadlift but the load is limited by what you can hold.

Miker
05-11-2005, 09:42 AM
I watched the video and the gentleman seems to be leaning forward to as great or a greater degree than I am (using a heck of a lot less weight and a shorter ROM). The rounding of the back is only an issue if you do not have the strength to tolerate it.
The weight load is a lot less for sure.. he's a hell of a bit smaller than you too I think.. but nevertheless.. I just wanted to make sure.. I've always been told to ensure I don't round my back. If I never ask.. I'll never know.. thanks for the reply


Bob Peoples, one of the greatest deadlifters of all recommended the use of a rounded back when deadlifting. I am not going to go that far but "perfect form" is an ideal not based in reality. There is more than one way to perform all exercises and the most important factor is that you don't feel as though you are placing yourself at risk for injury. You know better than anyone if you are placing your body in a poor position.
True enough.. I'm having a hell of a time just trying to deadlift properly... however.. I've noticed that I can handle more weight.. even comfortably out of form. Callahan has been helping me.. and I've seen him wince once or twice when I have lifted out of form. Sometimes you get lost and can't see the forest for the trees... As soon as I feel uncomfortable (unnaturally so..) I figure I've hit my limit..

Thanks again Chris.

Franco
05-11-2005, 10:36 AM
Of course the load is limited to what one can hold. It's all relative at the end of the day.

My previous statement was in regards to a wider stance, which I prefer far more whilst performing zerchers

the doc
05-11-2005, 06:26 PM
i luv zerchers... i think belial showed them to me a few years back. I would wrap the bar with a towel or squat pad as mason recommended

KingJustin
05-13-2005, 01:56 PM
Cool video, Chris. Why don't you start the weight up on the pins and start from standing position, though? It seems like it would be easier to load/unload the weight without risking falling backward or anything...

chris mason
05-13-2005, 05:16 PM
I want to perform the movement the way it was meant to be performed so I can compare what I can do to those who also pull from the floor.