The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Zercher Squats

  1. #1
    Hungry BCC's Avatar
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    Zercher Squats

    I did some zerchers today, they're awesome. If you're not doing them now, I think everyone should atleast give them a try, they've got an excellent feel to them. They make you feel like your form's worth a million bucks.

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  3. #2
    Moderator Adam's Avatar
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    Zerchers =
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #3
    is no more. Orange357's Avatar
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    how are these done?
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  5. #4
    Moderator Adam's Avatar
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    Ill try to explain then I'll go look for a good explanation
    Take a wide stance, put the bar in the crooks of your elbows (between forarm and bicep) and squat down till the bar hits your knees
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  6. #5
    Push powerlifting heathj's Avatar
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    Would you suggest replacing regular squats with these for a while and see how that works?

  7. #6
    is no more. Orange357's Avatar
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    i get the idea..same rep and set scheme?
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  8. #7
    Moderator Adam's Avatar
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    Up to you heath, I like doing them alot more then regular squats and I find it hits your posterior chain better. It almost seems like your doing a deadlift when you do them but at the same time a squat. Weird.

    Orange, You can do whatever rep range that feels comfortable to you but most people like doing them for 8 or less reps
    Last edited by Adam; 01-21-2002 at 07:58 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #8
    Push powerlifting heathj's Avatar
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    Hmm...maybe I should throw one set of them in after regular squats...I'll try that on friday with like 135 for 6. Yeah Orange, I'm sure you'd do them at the same rep, set scheme. gb...would you say they help your squat a lot?

  10. #9
    Moderator Adam's Avatar
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    They help both your squat and deadlift a good bit. They will probly hurt your arms the first couple times doing them but soon you wont feel it at all.



    Found a vid of one being done

    http://www.deepsquatter.com/strength/zercherdance.rm
    Last edited by Adam; 01-21-2002 at 08:10 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  11. #10
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    I wish there was less dancing and more zerching on that link.

    Gives me an idea, but his form didn't look too...great.

    If anyone finds a better one, post it

    Thorazine

  12. #11
    Senior Member TreeTrunks's Avatar
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    Wow that looks like that is the ultimate squat! Nice dancing too

  13. #12
    Senior Member MonStar1023's Avatar
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    Would Zerchers be valuable replacement for leg presses? I kind of go back and forth with whether leg presses or Zerchers.. because my gym doesnt have a squat rack... so its either leg presses or smith-squats or Zerchers..

  14. #13
    MA's Bionic Creation syntekz's Avatar
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    If you can do Zerchers, why can't you do back squats?

  15. #14
    Senior Member MonStar1023's Avatar
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    The way that I am thinking of doing Zerchers is right off a flat bench. Like putting the weight between my bis and forearms and just squatting with it.


  16. #15
    Moderator Adam's Avatar
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    I would go zerchers instead of leg press. My freinds like zerchers more then leg press's too.
    Leg press seems to hit quads a bit better but zerchers seem to (for me at least) hit everything else better.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  17. #16
    Senior Member MonStar1023's Avatar
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    getin bigger-
    What do you mean everything else? Ill be doing Zerchers on like Monday.. then hitting up HEAVY deads on Wednesday. Hope it doesnt cause any kind of conflict. Leg presses never did.


  18. #17
    Moderator Adam's Avatar
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    By everything else i mean abs,obliques, hams,glutes,upper and lowerback, hips.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  19. #18
    Banned Slim Schaedle's Avatar
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    Do Zerchers feel similar to front squats....if so, are they better?

  20. #19
    Moderator Adam's Avatar
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    To me they dont feel alike. Which is better? depends on what muscles you want to work or what you want to strengthen.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  21. #20
    Senior Member MonStar1023's Avatar
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    Maybe theyre not a good idea since I am doing back on Wednesday and legs on Monday. I mean if they hit upper and lower back..


  22. #21
    Banned Slim Schaedle's Avatar
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    i meant to say do they feel better

  23. #22
    Moderator Adam's Avatar
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    Well, i Hate having the bar across my front delts on front squats and i cant hold it like a Jerk cause my wrists are bad so for me its alot more comfortable. Give them a try and see how it feels.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #23
    Hungry BCC's Avatar
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    i think they feel similar to front squats, but far more comfortable.

  25. #24
    Banned Slim Schaedle's Avatar
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    hmmmmm,....i had been planning on switching to front squats tomorrow but I might have to try something new

  26. #25
    Gaglione Strength Chris Rodgers's Avatar
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    Zerchers=ACE!!!


    I think I'll do a set or 2 after my back squats this week.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

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