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Zercher squats


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Zercher squats within the Weight Training & Weight Lifting category.

Excerpt: What are these... anyone have a video?

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Thread: Zercher squats

  1. #1
    Pro Bodybuilder SlavikHavik's Avatar
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    Zercher squats

    What are these... anyone have a video?

  2. #2
    Da Pope Scotsman's Avatar
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    It's like a front squat but you hold the weight in the crook of your elbow like a cradle. I hook my arms under the bar then grip my hands together to stabilize the weight.

    Cheers,
    Scotsman

  3. #3
    Elite Bodybuilder Cut's Avatar
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  4. #4
    Pro Bodybuilder SlavikHavik's Avatar
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    fuck...

    it looks to me like your arms would be the weak link in that movement. I think i could squat about 180 like that. My arms would definetly be sore while doing the movement.

    but maybe not ill have to try it out

  5. #5
    Mad Scientist bignate73's Avatar
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    they rock. you'd be surprised what you can cradle.

  6. #6
    Da Pope Scotsman's Avatar
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    I was very suprised with how much weight I could do the first time. Then realized I wouldn't walk normal for a while. Kind of fun though.

    Cheers,
    Scotsman

  7. #7
    Elite Mentor
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    Re: fuck...

    Originally posted by SlavikHavik
    it looks to me like your arms would be the weak link in that movement. I think i could squat about 180 like that. My arms would definetly be sore while doing the movement.

    but maybe not ill have to try it out
    You might surprised and find your mid-section as your weakness.

    Zerchers are deceivingly hard on your abs.

    My arms rarely get sore from zerchers.

  8. #8
    Mad Scientist bignate73's Avatar
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    yep. joker's right. the abs are what got me as well.

    doing a zercher hold with more weight than you can squat is murder on the core. it feels like your abs are cramping up they are so tight.

  9. #9
    Banned JKurz1's Avatar
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    do these instead of back squats?? Maybe toss in some hacks and leg presses? What does a solid routine look like incorporating Zerchers?

  10. #10
    Mad Scientist bignate73's Avatar
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    do these more to help you bring up your deadlift. IMO. i use them as my deadlift assistance exercise, that and GM's.

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