Zercher Breakthrough

Today I had an epiphany in zercher arm pain. Today being leg day I thought man I know I could push out better heavier reps if it were not for that pain ripping my arms off. Several weeks ago I made 1”3/4 bar to use for several things as a change up. So I thought I wonder if that would help, the larger bar greatly relieved the pain to the point of you almost forget your holding it in your arms. “Not Really” but made a huge difference. So for those of us out there doing this give it a try you will not be disappointed. No need for padding all I use is neoprene sleeves

Pads seem to let the bar slip out of the joint, "learned this the hard way" I used a neoprene knee pad that had a thin pad in it. I have since removed the pad no need with the thicker bar. The bar is the breakthrough it spreads out the load a bit without letting the bar slip out of the joint. Once you get over the 315 mark reps became painful, "at least for me" and over 400 just plane unbearable.

The zercher has helped me make huge gains and is an effective total body rep. Legs, Core, Back, Shoulders, its a one stop shop body destroyer.

When I used to lift with the Odd lift guys (including Ed Zercher, Jr......never lifted with him, but met him as a boy), they would make fun of anyone that used padding.  The chain lifts, many of the odd lifts, were about as much pain tolerance as strength.  They allowed an old school lifting belt and that was it....no wraps, no tape, no special supportive lifting suits, basically gym shorts, t shirt and Chuck Taylors. (I joked with Bill Clark that ran the USAWA for years they ought to do them naked as a pair of tighty whities could be construed to be "supportive gear").  I agree totally with Craigor the Barbarian that you want to avoid the bicep tear that could come with the thick padding. 

I know I've said this before, but I'll say it again.  Don't confuse Zercher Squats with the Zercher lift.  Even though I say the odd lift guys did them "raw", you've got nothing to prove, just avoiding injury. 

And in case you were wondering.  In the Zercher lift, you had to deadlift the bar from the floor, balance it on your knees, squat down and hook it quickly in the crooks of your arms, then stand erect with the bar in the crooks of your arms, THEN you had to return it to the floor the same way after a "down" signal from the head judge.  Zercher Squats, at least when I do them, is taking the bar out out of a low rack already in the crooks of my arms and doing squats with them, then returning the bar to the rack.   I bring this up NOT to be a Mr. Know-it-all......(go ahead, say it Craig), but to just keep Ed Zercher's lift alive and well as I see the Zercher "Squat" becoming more and more mainstream. 

Hey Big T isn't this the Zercher lift?

The diameter of the bar is where the potential bicep injury could occur.  A thinner bar eliminates this, you just have to find a way to work around the pain.  For me, and those i've trained with, thin pads have always worked well. 

YMMV i suppose.