Before I get into my post about Zercher Squats, I just wanted to note that I did Javorek's Barbell Complex #3 yesterday (see previous posts), and I am sore from head to toe. My back and calves are especially sore, yet I feel awesome! These complexes are brutally tough but invigorating at the same time. It reminds me of the first time I threw around a kettlebell.
Back to Zercher Squats, this drill is great for building power in the hips and back and is a nice change from having the bar on your back. To do a Zercher Squat, place the bar on low pins, just below your chest. Now hook your arms around the bar with the bar resting in the crooks of your arms. Keep the bar tight to your body, un-rack the weight, get tight in your midsection, then squat down until your elbows are on your knees. When you come up keep your head up and back and really drive with your hips.
Variations of Zerchers include Zercher Deadlifts. Alexander Karelin, the great Russian Wrestler, could do 10 reps with 440 lbs in the Zercher Deadlift. Perhaps that is why he could grab and slam a 300 lbs Olympian to the mat at will?
The Zercher Good Morning is another variation. Similar to the squat, but push your but back instead of down and let the bar hang in front of the knees, then you can come back up the same way or drop the but and squat up (Good Morning Squat).
To give you an idea of frequency, I have done 2 max effort workouts with the Zercher Squat in the last 3 months. The weight has increase 30lbs from the previous workout to the last. A big part of the lift is gaining confidence with the weight in your arms. After each Zercher workout I am extremely sore in the abs, hips and upper back. This is a great sign as it tells you where the Zercher hits. If you want to lift big weights your need to have strong hips and powerful back.
If you are a strongman, Zerchers could really jack up your stone lifting, but I just guessing here as I suck at stone lifting!
If you are looking for a new power development exercise, give Zerchers a chance!
Back to Zercher Squats, this drill is great for building power in the hips and back and is a nice change from having the bar on your back. To do a Zercher Squat, place the bar on low pins, just below your chest. Now hook your arms around the bar with the bar resting in the crooks of your arms. Keep the bar tight to your body, un-rack the weight, get tight in your midsection, then squat down until your elbows are on your knees. When you come up keep your head up and back and really drive with your hips.
Variations of Zerchers include Zercher Deadlifts. Alexander Karelin, the great Russian Wrestler, could do 10 reps with 440 lbs in the Zercher Deadlift. Perhaps that is why he could grab and slam a 300 lbs Olympian to the mat at will?
The Zercher Good Morning is another variation. Similar to the squat, but push your but back instead of down and let the bar hang in front of the knees, then you can come back up the same way or drop the but and squat up (Good Morning Squat).
To give you an idea of frequency, I have done 2 max effort workouts with the Zercher Squat in the last 3 months. The weight has increase 30lbs from the previous workout to the last. A big part of the lift is gaining confidence with the weight in your arms. After each Zercher workout I am extremely sore in the abs, hips and upper back. This is a great sign as it tells you where the Zercher hits. If you want to lift big weights your need to have strong hips and powerful back.
If you are a strongman, Zerchers could really jack up your stone lifting, but I just guessing here as I suck at stone lifting!
If you are looking for a new power development exercise, give Zerchers a chance!