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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: These are my favorite lift. Anyone can benefit from this movement. I actually think these are the best lift for your core. Especially the abs.

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Thread: Zercher Squats

  1. #1
    Good Broly
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    Zercher Squats

    These are my favorite lift. Anyone can benefit from this movement. I actually think these are the best lift for your core. Especially the abs.

  2. #2
    Elite Bodybuilder musketeer's Avatar
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    Re: Zercher Squats

    Yeah but it looks like noody else knows what these are!

    They are squats where you hold the barbel in the crooks of your arms (inside the bent elbow).

    I find that they agrivate my arms too much to hit my core. 250lbs is enoughto blast my elbows, whereas the rest of me - legs and midsection - is just peachy. Got any sugestions as to how you stop this?

  3. #3
    Elite Bodybuilder
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    Re: Zercher Squats

    You can wrap a towel or one of those foam pads around the bar . If you want to take even more pressure off your joints, some people lay a 2x4 between their elbow and the bar.

  4. #4
    Good Broly HunterUk's Avatar
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    Re: Zercher Squats

    I've heard the name a lot but never known what they are - so it's a front squat but with the bar held with the crooks of your elbows instead of up by your neck?

  5. #5
    Mad Scientist bignate73's Avatar
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    Re: Zercher Squats

    not quite a front squat. (yes the bar is in front) its a wide stance squat where your elbows dip a bit between your legs.

    i do these up to 2-3RM and i'm smoked the next day. my whole body is tired.

    Zercher deadlifts are an experience too. very light weight but your whole posterior chain is tired!

  6. #6
    Pro Bodybuilder
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    Re: Zercher Squats

    I can't get my mind around a Zercher Deadlift
    but I like Zercher Squats
    I'd like to get into them pretty seriously in the future
    the bar does do some digging in the elbows and orearms tho

  7. #7
    Amateur Bodybuilder
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    Re: Zercher Squats

    here is a link if anyone wants to see a demo...

    http://asp.elitefts.com/qa/default.asp?qid=33903&tid=51

  8. #8
    Elite Bodybuilder Jim Ouini's Avatar
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    Re: Zercher Squats

    Quote Quote posted by RipStone
    here is a link if anyone wants to see a demo...

    http://asp.elitefts.com/qa/default.asp?qid=33903&tid=51
    Thanks for the link.

    So it's confirmed - it looks like my last rep of fronts squats

  9. #9
    Good Broly
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    Re: Zercher Squats

    I never go over 135 with zerchers. High reps is key. The whole point for me is keeping the bar way out in front of your body using your core to stabalize. Try to keep my elbows pointing straight out.

  10. #10
    Mad Scientist bignate73's Avatar
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    Re: Zercher Squats

    Quote Quote posted by hangclean
    I never go over 135 with zerchers. High reps is key. The whole point for me is keeping the bar way out in front of your body using your core to stabalize. Try to keep my elbows pointing straight out.
    ?????

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