View Full Version : Zercher's anyone?
OK, I finally hit the Zerchers with a little weight and recorded it. These squats are not easy and they really take their toll on the arms. I have a feeling I'm going to be black and blue for a couple of days. My quads really light up with these so they will be a mainstay in my leg workout. I decided to rack these for safety as this is the first time I did any weight with them. It doesn't look like it in the video but I am parallel to the floor with these. Anyway, let me know what you think and hopefully next week I will try for some real weight. We did back squats first so I didn't get the full run on them still, not gonna complain with 265 for 3.
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Shreddedgeek
03-17-2008, 08:16 PM
First of all you have to Turn up the music :)
I have yet to study these in any great length but If I compare them to a front squat i would suggest a couple of things.
Try to slow your decend down just a bit as your first one you seem to break at the knee's too fast (lead with the booty) which caused you to be too far forward. Also you must fight to keep your core locked tight this will prevent getting too far forward which causes you to push up out of the bottom with the ball of your feet.
Awesome weight, how are the arms?
GnomusMaximus
03-17-2008, 08:22 PM
OK I need a video camera.
These are definitely different than any other squat I have done. They pull you in a different way so counter balance is totally different than back squats. I certainly haven't perfected them yet but I will work on the form more. Nice to have the video to see what is going on.
Arms are a little sore but no bruising yet.
GnomusMaximus
03-17-2008, 08:54 PM
See the problem with your videos is when you put one up I wind up going out and trying to do the same thing. Guess what I'll be doing Weds. now? I need a video camera so I can go first next time.
See the problem with your videos is when you put one up I wind up going out and trying to do the same thing. Guess what I'll be doing Weds. now? I need a video camera so I can go first next time.
Aight, it's on you now.....whatcha got, kilt boy? LOL
My tartan is much cooler anyway.....HAHAHHA
GnomusMaximus
03-17-2008, 08:58 PM
Nice one, see you guys later.
lukamar
03-17-2008, 09:25 PM
These squats are not easy and they really take their toll on the arms.
Your elbow is going to be so sore in the morning...LOL Last time I did them, and nowhere near as heavy, my arms hurt for a week. Next time I'm going to use some padding.
Your elbow is going to be so sore in the morning...LOL Last time I did them, and nowhere near as heavy, my arms hurt for a week. Next time I'm going to use some padding.
Actually, now that I'm home and had my St. patty's day green cocktail, the arms feel pretty good. No bruising so I am hoping for the best. They sure didnt feel too good right after though....
Halfway
03-17-2008, 09:49 PM
watch out for your forearm attatchments, the few times I've done the lift it's left me with wicked pains on the bicep and wrist flexor tendons
I don't really see the point of them TBH, unless you're practicing for conans wheel or stone lifting.. at a challenging weight for the legs they become murder on the elbows.. but a little variety is good
britonarius
03-17-2008, 11:23 PM
thanks Olie - i am going to try those - look a good exercise.
The only thing I can see is that you spine isn't in neutral,because the weight is in front of you and lower your rounding your back a little and shoulders are protracted. Maybe try perfecting your form with a lower weight especially due to the fact that sometimes you have back issues. Thanks for the video!your looking good :D
The only thing I can see is that you spine isn't in neutral,because the weight is in front of you and lower your rounding your back a little and shoulders are protracted. Maybe try perfecting your form with a lower weight especially due to the fact that sometimes you have back issues. Thanks for the video!your looking good :D
Thanks. I have back issues? Not sure what you mean there.....back has been pretty strong for me so far. It looked better on the 225 lift I pulled, I will try and add that to my video list today. It felt pretty solid through the back, hard part is trying to lock the upper torso like with a back squat. These have a deadlift feel to them so it's some new ergonomics for sure! I might try a couple of front squats next week prior to Zerchers to maybe change my shoulder position. Unfortunately, I have to do them with straps, not enough flexibility to hold the bar normally.
On another note, arms feels fine today and no signs of abuse. Elbow wraps helped a lot. I think I must have just pinched my skin last night and that is what was digging into my arm. My quads definitely tell me I did something different!
watch out for your forearm attatchments, the few times I've done the lift it's left me with wicked pains on the bicep and wrist flexor tendons
I don't really see the point of them TBH, unless you're practicing for conans wheel or stone lifting.. at a challenging weight for the legs they become murder on the elbows.. but a little variety is good
Ya, just trying something new. I'm a fiddler, I always mess with stuff. Blame these on GnomousMaximus, he showed them to me and I just had to play with them. I did feel them while doing them but the arms feel pretty good today. Thanks for the advice.
Holy cow man, in your avatar you look like you're in football gear.......big shoulders. Pick on someone your own size, geesh! LOL
Thanks. I have back issues? Not sure what you mean there.....back has been pretty strong for me so far. It looked better on the 225 lift I pulled, I will try and add that to my video list today. It felt pretty solid through the back, hard part is trying to lock the upper torso like with a back squat. These have a deadlift feel to them so it's some new ergonomics for sure! I might try a couple of front squats next week prior to Zerchers to maybe change my shoulder position. Unfortunately, I have to do them with straps, not enough flexibility to hold the bar normally.
On another note, arms feels fine today and no signs of abuse. Elbow wraps helped a lot. I think I must have just pinched my skin last night and that is what was digging into my arm. My quads definitely tell me I did something different!
Sorry, I thought I read a post that said you were going to the chiro because
you have back pain, something about your paraspinals and lordosis, maybe I'm thinking about someone else, unfortunately I'm surrounded by people at work everyday in pain, probably need a vacation. Anyway I also have to use the straps, did you get the longer one's for a better grip? I still have to get some and don't think the short strap will be long enough, what do you think? gonna give the zerchers a try next leg day hope I feel it like you. :D
Whiskeyjack
03-18-2008, 04:28 PM
Big weight regardless, Olie, but especially after back squats.
BePrecise
03-19-2008, 03:47 PM
I've been thinking about trying these lately as a powerlifting guy at my gym does them (honestly, you two look just alike! I had to double check your area just to make sure you weren't him:-)
He'll think I'm a copy cat, but I really need some relief and a good replacement for back squats. Thanks for sharing the vid!