Zercher’s
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Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14802
Printed Date: 3/26/26 at 10:26pm
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Topic: Zercher’s
Posted By: Soul Eater
Subject: Zercher’s
Date Posted: 10/25/11 at 9:31am
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I have been doing the zerchers from a bottom position instead of standing
upright in a Rack. the bar is about 18 to 20 inches off the ground. I haven't done zerchers very much in my lengthy time of lifting. however what I have noticed in the 4 weeks of training and doing them 2x a week is that my bottom position in the squat is rock solid very strong out of the hole. Not only will I continue to keep this in my program due to that factor alone. I think I will see If i can apply the bottom position to other exercises. I started at 135lbs got 335 yesterday my tech was good but I fought for every pound on the way up it was a very long couple of seconds. |
Replies:
Posted By: C. Smith
Date Posted: 10/25/11 at 1:10pm
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Posted By: Hapy
Date Posted: 10/25/11 at 1:38pm
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Nice Job!
However, a zercher is done from the ground and without a rack. I believe what you are doing is referred to as a zercher squat. Not to take anything away from the zercher squat, but I just didn't want anyone to be get the two lifts mixed up. ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: Soul Eater
Date Posted: 10/25/11 at 6:43pm
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I've seen good tech on the Zercher dead, however the glutes or hips tend to
be higher than the head throughout most of the initial part of the movement and because of that alone I won't attempt to go that low. I understand the benefit to go that low but it doesn't outweigh the risk of injury. It looks like something I might have done at 15 to 35, not at 52 and if your doing that at my age your the man, hats off to you. however what I'm doing with the Zsquat my hips are lower than what I've seen done on the ZDeads. I think the stones allow one to be in a better position from the floor and I would attempt that before the Zdeads, plus your abdominals can actually push against the rock and get support from the roundness of the rock. |
Posted By: S McCracken
Date Posted: 10/26/11 at 5:51am
 Welcome to Zercherville. ------------- North American Highlander Ohio Chair www.nahighlander.com |
Posted By: Soul Eater
Date Posted: 10/26/11 at 1:07pm
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Well went to the Gym today did my front squats and got ready to do
Zerchers, deadlifts. Well guess what happened, I'm just not flexible enough in my back to get the last 3.5 inches of my forearm under the bar to wrap it up and go. so I did some zercher squats instead. I tried but I'm just a mire mortal. |
Posted By: Hapy
Date Posted: 10/26/11 at 1:30pm
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well, good on ye for trying.
I am a bit fascinated by the old time lifters creativity in doing stuff without a rack or equipment that we have today. Zerchers and Steinborns are pretty bad ass, though I can admit I am definitely a bit scared of the Arthur lift. ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: JWC III
Date Posted: 10/31/11 at 2:05am
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You can either pull the bar from the floor OR you can
deadlift it, squat down balancing the bar on the knees THEN hook the elbows and stand up (which is how most of us in the USAWA do the lift when it's done in official competition). That being said, if you are doing Zercher squats as a training tool then no need! Just do them in what ever way best puts you in a position to get the most out of it. I find doing them in the rack is best! I'm too tall (ok...maybe fat) to get low. I have been doing some squats in the power rack starting in the bottom position lately in the power rack. ------------- Thom Van Vleck |
Posted By: bigirish01
Date Posted: 10/31/11 at 4:37am
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if you like those, try squatsfrom the bottom. set up safety bars on rack so that the bar is near your bottom position o your squat. Then wiggle your way under the bar and stand up. these will really put some stability in your squats! ------------- Jay "Big Daddy" O'Neill |