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Opinions on the "Zercher Squat"? - Page 2

post #31 of 52

Just saw something in a previous post.

 

To make front squats safer, split the weight between two dumb bells held in front of your shoulders palms out.

Push up through your heels.

post #32 of 52
Thread Starter 
Quote:
Originally Posted by jzamp View Post

that's why you don't rest the bar on your clavicles... 
have you ever front squatted??

 

That part of the body wasn't designed to bear weight directly, in that way.

post #33 of 52

If you are referring to front squats the weight is distributed not just on your shoulders but on the upper chest too, which roughly equals to the surface area effected on back squats (P=F/A). Is it more traumatic than back squats? Yes. Is it too much? Not with proper form. 

post #34 of 52
Thread Starter 

Hmmm.

 

Let's say I do back squats (reps) at 275.  Is there any point in doing front squats at 90 lbs just to do it?  Because I'm pretty sure that's all I'd feel comfortable loading up after the discomfort I had at 185 lbs on the front squat.

post #35 of 52

you'll be fine... i used to front squat over 225 (I trained as a powerlifter for a while), it's all about technique and form. If you feel discomfort chances are that you are not holding the bar right. Usually it's because of lack of ROM in the shoulders/elbows.
 

you can try different grips too.
straps



Clean catch:


Crossed arms:

post #36 of 52

Here is a video of zercher squats from todays crossfit mainsite

http://media.crossfit.com/cf-video/CrossFit_WOD121212_Gilbert.wmv

post #37 of 52

nice, I still don't see any benefit or substantial difference over the front squat, a part that this is hard on your elbows.
Seems to me this is just another case of "cool exercise of the year".

post #38 of 52

I tend to agree, though I have not tried the exercise yet. My initial thought is a variation on core engagement.

I'm going to the gym today. I'll take a power systems bar pad to wrap around the bar (inner elbow protection)

and report back.

post #39 of 52

Tried the Zercher Squat with a bar pad. I was a bit suprised.

The squat felt very balanced, even more so than the standard front squat or one with dumb bells held in front of the shoulders.

My opinion is that the Zerch does not engage the core as much as the other two, probably because the weight is held at a

lower center of gravity (closer to the floor). It more resembles the potato squat to me.

 

A potential new fad or cool exercise of the year? Probably not, but valuable as a change to a program to hit muscles

differently, and also to help keep programs fresh/eliminate boredom.

post #40 of 52
Quote:
Originally Posted by PlugBootBlues View Post

Hmmm.

 

Let's say I do back squats (reps) at 275.  Is there any point in doing front squats at 90 lbs just to do it?  Because I'm pretty sure that's all I'd feel comfortable loading up after the discomfort I had at 185 lbs on the front squat.

My back squat is 275# and my on rep max front squat is 210#.  I always work up to a one rep max.  I prefer the back squat but getting the form together in the front squat is rewarding.  Front squat is very much about form and for me... working up to the weight.

 

 

I am very convinced through my training experience, which is somewhat limited, that the back squat, front squat, lunges, over head squats and dead lifts are critical to my over all fitness.  I suck at running and don't like to do it and that is true with other exercises.  But these lifts form the basis of all of my other strength.

 

The discomfort is an indication to improve form.

post #41 of 52

The overhead squat . Forgot about that one, are they TOUGH.

You don't see too many people doing those, but great exercise to tie together upper and lower body movements

for athletic coordination.

post #42 of 52
Quote:
Originally Posted by JSLincks View Post

The overhead squat . Forgot about that one, are they TOUGH.

You don't see too many people doing those.

And it's a good thing IMO. they are great but can be VERY dangerous. Especially if one is lacking mobility and/or stability in the shoulders... 

post #43 of 52
Quote:
Originally Posted by jzamp View Post

And it's a good thing IMO. they are great but can be VERY dangerous. Especially if one is lacking mobility and/or stability in the shoulders... 

Very true! Not a beginner exercise.

post #44 of 52
Quote:
Originally Posted by jzamp View Post

nice, I still don't see any benefit or substantial difference over the front squat, a part that this is hard on your elbows.
Seems to me this is just another case of "cool exercise of the year".

I agree,It was just a timely video.

post #45 of 52
Quote:
Originally Posted by jzamp View Post

And it's a good thing IMO. they are great but can be VERY dangerous. Especially if one is lacking mobility and/or stability in the shoulders... 

That is one of the reasons we do them ,to develop mobility/stability.

It's an exellent screen for new lifters,to find out where they lacking. 

post #46 of 52

if you use just the bar or a broom stick i'm with you.

post #47 of 52
Quote:
Originally Posted by jzamp View Post

if you use just the bar or a broom stick i'm with you.

Yes, we'll start with no weight at all.

There are some people that will never get any heavier than an empty bar.

50 year old  with a lifetime of computer work .They may never regain full mobility.

post #48 of 52

The back squat and deadlift, assuming they are done correctly, are arguably the two most important lifts to focus on given that they are the most efficient for building strength when programmed correctly. Skiing is perfectly adequate for training skiing specific usages of the strength base they build. Screwing around with things like zerchers is at best an inefficient use of your time, especially for individuals with a relatively untrained back squat (say less than 1.75x body weight).  

post #49 of 52
Quote:
Originally Posted by onyxjl View Post
...especially for individuals with a relatively untrained back squat (say less than 1.75x body weight).  

Is that an arbitrary number or is that based on some special formula.  There are lots of experienced lifters who go no where that weight.  Especially among the older members.

post #50 of 52
Quote:
Originally Posted by Paul Jones View Post

Is that an arbitrary number or is that based on some special formula.  There are lots of experienced lifters who go no where that weight.  Especially among the older members.

I can't know his context, but in general it's a ratio that's thrown around a lot as a measure of being generally strong at the main lifts.  For instance, if you can do 5 x bodyweight bench and 5 x 1.75 bw for squat, you could say you're doing alright.  I think the general point of not worrying too much about exotic variations of lifts is a good one for most people, though I'm obviously not the biggest proponent of lifting for sports in general for most people, so may also be less inclined to see the benefits to variations on lifts.

post #51 of 52
Quote:
Originally Posted by Paul Jones View Post

My back squat is 275# and my on rep max front squat is 210#.  I always work up to a one rep max.  I prefer the back squat but getting the form together in the front squat is rewarding.  Front squat is very much about form and for me... working up to the weight.

 

 

I am very convinced through my training experience, which is somewhat limited, that the back squat, front squat, lunges, over head squats and dead lifts are critical to my over all fitness.  I suck at running and don't like to do it and that is true with other exercises.  But these lifts form the basis of all of my other strength.

 

The discomfort is an indication to improve form.

You nailed it Paul. I  enjoy running. But the toll on my body became too much. If you have problems with these lifts check your technique.

post #52 of 52
Quote:
Originally Posted by JSLincks View Post

The overhead squat . Forgot about that one, are they TOUGH.

You don't see too many people doing those, but great exercise to tie together upper and lower body movements

for athletic coordination.

Not WFS

Nick doing a 305# overhead squat

 

 

 

 

http://www.facebook.com/photo.php?v=10101401952238510

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