Zercher Squat video critique

Nikkiboy · 01-22-2008, 01:42 AM

YouTube Video

- Bar is rolling up from the crooks of my elbows to my foreams, how would I go about fixing this?
I've read to hold the hands high, but the bar was still rolling forward.

Can someone also outline basic pointers to keep in mind when executing this lift, more specifically the start up and hand possitioning.

Thanks!

Razer · 01-22-2008, 02:35 AM

OUCH my back!!!! I usually do ft. squats with the bar across the front/top of my shoulders. My shoulders get a little bruised but at least it keeps your back out of it. Keep your back flat.

Razer

T-MONEY · 01-22-2008, 03:22 AM

Quote:

Originally Posted by Razer

OUCH my back!!!! I usually do ft. squats with the bar across the front/top of my shoulders. My shoulders get a little bruised but at least it keeps your back out of it. Keep your back flat.

Razer

uhhhh...its not a front squat, its a zercher.

idk · 01-22-2008, 03:58 AM

i dont have much experience, but i would think you have to be careful to stay upright, which you're doing a pretty good job of. i hear louie simmons has a zercher harness out. maybe a towel or something around the bar?

Workhorse · 01-22-2008, 02:02 PM

Poor form is the reason I do not do Zercher squats. I prefer front squats and back squats by far!! The minute you go heavy on Zercher's... most of your reps get sloppy. Why are you doing them... what are you trying to focus on in strongman to improve by doing Zerchers??

Nikkiboy · 01-22-2008, 03:50 PM

Quote:

Originally Posted by idk

i dont have much experience, but i would think you have to be careful to stay upright, which you're doing a pretty good job of. i hear louie simmons has a zercher harness out. maybe a towel or something around the bar?

I am doing a shitty job staying upright, because the bar is rolling forward and makes me lean forward. Gotta fix the bar from rolling.

Quote:

Originally Posted by Workhorse

Poor form is the reason I do not do Zercher squats. I prefer front squats and back squats by far!! The minute you go heavy on Zercher's... most of your reps get sloppy. Why are you doing them... what are you trying to focus on in strongman to improve by doing Zerchers??

I have Front Squats, Leg Press and Zerchers this blast. I put Zerchers in this training blast because I wanted to give my shoulders a break and and give spine loading a break. I liked the feel of this exercise so I kept it. Just trying to get my form together. I am not doing any strongman, I just put in this forum because Strongman guys have the most experience with this movement. If any of you PL guys know a thing or two don't hesitate to reply.

exmgq · 01-22-2008, 05:06 PM

nick zercher squat is a great movement. i prefer bottom up style of doing these though. this will make holding the bar easier but it will also make them tougher to do. if holding the bar is still a prob jes wrap a towel around your neck the grab the bar and the ends of towels.

heres a clip of me hitting 495 for a couple of reps.

http://video.google.com/videoplay?do...77224549932023

Achilleus · 01-22-2008, 10:29 PM

you can also try using one of those squat bar-pads if your gym has one. it helps if you clasp your hands tightly during the movemnt.

try to keep your head back.

Nikkiboy · 01-22-2008, 11:31 PM

Quote:

Originally Posted by exmgq

nick zercher squat is a great movement. i prefer bottom up style of doing these though. this will make holding the bar easier but it will also make them tougher to do. if holding the bar is still a prob jes wrap a towel around your neck the grab the bar and the ends of towels.

heres a clip of me hitting 495 for a couple of reps.

http://video.google.com/videoplay?do...77224549932023

That looks heavy duty. I'll check it out.

Quote:

Originally Posted by Achilleus

you can also try using one of those squat bar-pads if your gym has one. it helps if you clasp your hands tightly during the movemnt.

try to keep your head back.

My gym does not have that, I will try doing it in a sweater and perhaps a towel around the bar, will see how that goes.

I was reading some articles on Zercher Squats basically

Chest up

bar touching your body

hands high

it also said thicker bar helps so this is where the towel comes in.

Will put this all together next Zercher training session.

boondocksmuscle · 01-22-2008, 11:50 PM

Straight from EliteFTS-

Quote:

Another great way to perform this exercise, and that allows you to take some stress off of your arms, is to place an 18” 2x6 board in the crook of your elbows and place the bar on the board. This makes a Zercher squat bearable. If you have trouble picturing this, the newest EliteFTS Squat/DL Exercise Index goes over this in detail.

diabou · 01-23-2008, 03:54 AM

stay more upright and the bar will be in right place.

Tight Five · 01-24-2008, 10:32 AM

Nikki

Are you using Zerchers for the WM as well? Considering using Zerchers in my next blast

Nikkiboy · 01-24-2008, 09:34 PM

Quote:

Originally Posted by Tight Five

Nikki

Are you using Zerchers for the WM as well? Considering using Zerchers in my next blast

No, I am not using Zerchers for my WM. I personally do a heavy 4-6 rep set and then 10-12 rep lighter set - well I go until I can't get anymore reps.

You can also do another exercise for a WM like a Leg Press, Hack Squat etc...

DuckDuckGoose · 01-25-2008, 02:03 AM

ive been doing zerchers for awhile , and i used to use a folded towel in the crook of each arm . this worked well for me . i recently started using a fatter bar , ( which i think someone already suggested ) , and this works very well . also , you can get a strong piece of foam . i found one at home depot , and this works a little better than the towels for me . i just put the foam in the crook of my arms , position myself under the bar , put my arms up high and cross them , and that works for me . good luck man . ive had great results from this exercise .

sunlovinCO · 08-03-2008, 05:14 PM

Quote:

Originally Posted by exmgq

nick zercher squat is a great movement. i prefer bottom up style of doing these though. this will make holding the bar easier but it will also make them tougher to do. if holding the bar is still a prob jes wrap a towel around your neck the grab the bar and the ends of towels.

heres a clip of me hitting 495 for a couple of reps.

http://video.google.com/videoplay?do...77224549932023

Very impressive Video!
I watch a lot of big guys lift a lot of heavy things, and this was very impressive!

dropshot001 · 08-03-2008, 05:40 PM

very impressive.

tiny1976 · 09-11-2008, 09:13 AM

i think the obviouse things that no one seems to have touched on is that the bar is moving and you are rounding your back slightly because the weight is to heavy for you. remember you are only as strong as your weekest point. drop the weight back a little and nail the technique. try to sit back just a little more so you dont curve your spine in the low position, slower rep tempo on your way down and concentrate on driving up with full force using your hips and glutes. the wieght will come back in no time once you have perfect form (neutral spine, hands high and shoulders back and locked)

01-22-2008, 02:35 AM	#2
Razer Bantamweight Member Join Date: Feb 2007 Location: Danville, Virginia Posts: 240	OUCH my back!!!! I usually do ft. squats with the bar across the front/top of my shoulders. My shoulders get a little bruised but at least it keeps your back out of it. Keep your back flat. Razer __________________ I can do all things through Christ which strengtheneth me. Philippians 4:13 Your Body is a temple...Build it like one! http://www.intensemuscle.com/28661-r...tml#post486385 Future's Q&A http://www.intensemuscle.com/29396-f...ghlight=Future

01-22-2008, 03:58 AM	#4
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,381	i dont have much experience, but i would think you have to be careful to stay upright, which you're doing a pretty good job of. i hear louie simmons has a zercher harness out. maybe a towel or something around the bar? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

01-22-2008, 02:02 PM	#5
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 987	Poor form is the reason I do not do Zercher squats. I prefer front squats and back squats by far!! The minute you go heavy on Zercher's... most of your reps get sloppy. Why are you doing them... what are you trying to focus on in strongman to improve by doing Zerchers?? __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

01-24-2008, 10:32 AM	#12
Tight Five Heavyweight Member Join Date: Dec 2007 Location: Canberra, Australia Posts: 1,504	Nikki Are you using Zerchers for the WM as well? Considering using Zerchers in my next blast __________________ Troponin Athlete "My methods arent for the weekend quarterback and they sure arent for the beginning lifter, they never have and never will be. This is for hardcore bodybuilders ONLY, lets get that straight right here and now" - the Kayser Soze of bodybuilding My wife holds bands tied around the head board...then I pull on her hips. It still doesn't work well but I like the view - Future 6 October 2008

01-25-2008, 02:03 AM	#14
DuckDuckGoose Heavyweight Member Join Date: Jan 2007 Location: far away from afghanistan Posts: 2,543	ive been doing zerchers for awhile , and i used to use a folded towel in the crook of each arm . this worked well for me . i recently started using a fatter bar , ( which i think someone already suggested ) , and this works very well . also , you can get a strong piece of foam . i found one at home depot , and this works a little better than the towels for me . i just put the foam in the crook of my arms , position myself under the bar , put my arms up high and cross them , and that works for me . good luck man . ive had great results from this exercise . __________________ " You know a unicorn is just a horse with a dildo on its head. " - 5luke2 http://bbsimg.ngfiles.com/1/14772000...7182c486f3.jpg

01-22-2008, 05:06 PM	#7
exmgq Intense Set of the Month August 2007 Join Date: Apr 2006 Posts: 217	nick zercher squat is a great movement. i prefer bottom up style of doing these though. this will make holding the bar easier but it will also make them tougher to do. if holding the bar is still a prob jes wrap a towel around your neck the grab the bar and the ends of towels. heres a clip of me hitting 495 for a couple of reps. http://video.google.com/videoplay?do...77224549932023

01-22-2008, 10:29 PM	#8
Achilleus Middleweight Member Join Date: Jul 2005 Posts: 626	you can also try using one of those squat bar-pads if your gym has one. it helps if you clasp your hands tightly during the movemnt. try to keep your head back.

01-23-2008, 03:54 AM	#11
diabou New Member Join Date: Jun 2005 Posts: 76	stay more upright and the bar will be in right place.

08-03-2008, 05:40 PM	#16
dropshot001 Lightweight Member Join Date: Dec 2007 Location: Honolulu (home), Madison, WI (college - here now) Posts: 483	very impressive.

09-11-2008, 09:13 AM	#17
tiny1976 New Member Join Date: Aug 2008 Location: I live in the UK Posts: 24	i think the obviouse things that no one seems to have touched on is that the bar is moving and you are rounding your back slightly because the weight is to heavy for you. remember you are only as strong as your weekest point. drop the weight back a little and nail the technique. try to sit back just a little more so you dont curve your spine in the low position, slower rep tempo on your way down and concentrate on driving up with full force using your hips and glutes. the wieght will come back in no time once you have perfect form (neutral spine, hands high and shoulders back and locked)

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