The Zercher Squat

[Citruscide]

I posted this over at Chemicalmuscle.com
Excerpt taken from Dave Tate:

Zercher Squats: This movement was first introduced to me when I first came to Westside. I remember thinking what the hell is this going to do for me. It wasn’t until years later that I found out. The Zercher Squat is preformed cradling the barbell in your arm and performing a barbell squat. Since the movement is best preformed off the floor, many will find they will have to do it out of a power rack. The key to making this work is to concentrate on flexing the abdominal as hard as possible. The version I like best and the one I found to be the most effective is the seated version. With this version you sit on the end of a bench and cradle the barbell in your arm and bend over at the waist so the bar falls out in front of you. Pull yourself back into the starting position by flexing you abs. My favorite way to do this is with a heavy medicine ball for sets of 8 to 12.





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When I do Zerchers... I haven't gone over 275 on them as of yet...

I bring my elbows down a few inches below my knees... I find I get a REALLY good strech that way... also... I tend to have a wider stance on them...

I also have to wrap the bar with a t-shirt or sweatshirt... whatever I have handy... just so the grip on the bar doesn't dig into my arms... I can, hold the bar up to 185 without any real problems... however...

I find that these squats REALLY hammer my glutes and hamms... especially with the much wider stance... a perfect compliment to a closer stance front or back squat.

C-ditty

front squat. What's the reason for throwing this in? Are we looking to build up the stabilizers that support the other squatting styles, thus making those squats "bigger"?

www.killdevill.com

"...the ability to destroy a planet is insignificant compared to the power of the force".

[powerden2002]

Zercher squats are only useful as an assistance or finishing lift for PL Training. If your lower body is not already very tired your arms aren't strong enough to hold enough weight to overload the muscles of your lower body. Zerchers are a very good Ab and lower back exercise. Your abs get very tired because they must stay flexed throught the movement because the weight is so far in front of you. But there are much better lifts like good mornings etc. We don't do them anymore at the Barn and they don't do them at Westside. Alot of effort and very little carry over to your main lifts.

Boz <img src="http://boards.elitefitness.com/forum/images/smilies/elephant.gif" alt="Elephant" width="31" height="31"><!--graemlin::Elephant:-->

[stk]

seen the man magnus ver magnusson do warm ups with 315 with these..its a must for any who attempts the atlas stones..i dont see the benifit really in bodybuilding or Pl-ing..love westside and their chain gang but now you'll see bros who cant even do the old squat deep knee bend correct now trying these in the gym..


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STK is presenting fictional opinions and doesnt in any way, shape or form encourage, use, nor condone the use of any illegal substances in an unlawful manner. The information discussed is strictly for board game purposes and shall not be taken seriously nor shall it take the place of a qualified medical professionals advice.

SouthernTrendKiller
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