Zercher Squats???

[EricDraven]

hey any of you bros know a site that shows you how to do them?

i think im doing them right, but i just wanna make sure. everytime i do it at my gym, people look at me like wierd for doing them, i dont think they ever saw that kind of movement before. not even the trainers there know how to do it.

and what is a good rep range when doing it, i go about 4 sets of 4-8reps, and im only doing 185lb on it. is it recommended that i use a belt? i usually do them after i do regular squats.
thanks.

ed

 

[spatts]

ATF Zercher Front Squat

 

[Liftbig]

people look at me like wierd for doing them,

then i think your doing them right

 

[the People's Champ]

first time I have ever seen anyone beside myself perform this exervise. comparing my form to yours, Spatts, Looks like I am doing ok, except that my back is a little rounded at the bottom, I guess, from my stance not being as wide as yours

 

[EricDraven]

Originally posted by SPATTS
ATF Zercher Front Squat

thanks spatts, okay, seems like im doing it right from your clip. except i go little wider than shoulder width. maybe ill try your wider stance this week.

so what's a good rep range in doing these? high or low, what do you guys recommend?

ed

 

[spatts]

Well, I suppose that depends on why you're doing them.

 

[Citruscide]

Dave Tate on Zercher Squats


I use these in my leg workouts all the time. The first set of pictures really describes them the best.

C-ditty

 

[EricDraven]

Originally posted by SPATTS
Well, I suppose that depends on why you're doing them.

well, im trying to develop my front quads more, i was doing front squats but the bar feels really uncomfortable on the shoulders, so i decided to give zerchers a try. i mean i can feel it working, especially the day after. i guess, im trying to gain more size for my legs.

ed

 

[spatts]

These hit my quads and abs really hard, and give me a nice stretch through the hip.

They have helped my deadlift tremendously.

Also, I do them wide because that's how I squat and deadlift. Use the stance that gives YOU the results YOU need.

 

[Citruscide]

Zerchs hit my hams and glutes BIG TIME... my abs too... I can actually feel my shit streching back there... I have an ultra wide stance on them to make this effect even greater.

As for hitting the quad, a standard front squat with a closer stance does that just beautifully for me.

C-ditty

 

[Nonerz]

Tried this variation a couple weeks ago and it was a nice change of pace.

 

[jerkbox]

i've been doing these with a narrow stance to hit the quads....


this new quick reply thing is cool

 

[spatts]

Did you go Platinum or something? Quick reply has been around a while.

 

[jerkbox]

hmmm...not to my knowledge...can't access any other platinum stuff....

 

[Mike_Rojas]

same thing happened to me.. they just appeared out of nowhere this morning

 

[Exodus]

Zerchers are great and i love them. but not for quad. and i hate front squats........... my solution. Overhead squats. The knees are supposed to go out over the toe, which brings in more recruitment. But im all about wsb right now and i have been doing mine trying not to let my knee go over the toe, and my hip and quads are taking the beating of a life time.......... wow....... this is one of my new favorite exerices.

X

 

[spatts]

The shins should be as vertical as possible in any squat. I know not everyone can do that, but you shouldn't TRY to jut your knee out. To the contrary, the lower you go, irrespective of knee position, the more muscle you recruit, because the lower you go the more hamstring is recruited. You will get the same quad stress (minus the knee stress) by keeping the knees over the toes as you will way in front of them. Plus, you get to keep your knee caps until you're old.

For me the only difference between overhead and zercher is the amount of ab strength required to balance.

 

[Exodus]

The shins should be as vertical as possible in any squat. I know not everyone can do that, but you shouldn't TRY to jut your knee out. To the contrary, the lower you go, irrespective of knee position, the more muscle you recruit, because the lower you go the more hamstring is recruited. You will get the same quad stress (minus the knee stress) by keeping the knees over the toes as you will way in front of them. Plus, you get to keep your knee caps until you're old.

For me the only difference between overhead and zercher is the amount of ab strength required to balance.

good point. since i am training wsb. i do every squat with knees trying to jut out to the side. But on overhead i will say i seem to not feel a ton of hamstring..........(could be that everything else makes them hurt too so i cant notice). but the knees tend to go over the toes on oly lifts compared to powerlifting movments. but ill agree the lower you go the more muscle you recruit. if you bottom these out, and push your knees out, your hips take an incredible beaten. Quads just take a ton of abuse as well.

X

 

[spatts]

lol...yeah, the rest hurts so much you can't tell.

My knees don't go over on olys, but that's why I said that I understand some people have to do that (biomechanics, flexibiligy, whatever...). Like I said before, I can go ATF shoulder width or at 48" and still have my knees behind my toes...even with a bar overhead.

Pushing the knees to the sides really seams to save my joints. Glad I finally figured that out before I started lifting alot of weight.

 

[Exodus]

well i started a little later, but pushing the knees out is a life saver............. plus a nice way to put an extra 100lbs on lifts..... so yeah its great. by the way i love overhead squats....... there my new favorite exerices.......... just thought i would let you know



X

 

[EricDraven]

cool, thanks for the replies.
ive been using the zerchers for bout 3 weeks now, and they give my quads a good pain the day after. havent felt that way with regular squats in a while. but i do like the change up too.

hey citruscide, how do you place the bar on your shoulders when you do front squats, dont they dig in?

ed