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[QUOTE=brokenchair]I'd never heard of zercher's prior to a few weeks ago and I know I've never seen anyone at my gym do them. And by the looks I was getting, I don't think anyone else at my gym knows about them.[/QUOTE]
same here. i mean, there's some pretty big guys that workout at my gym too, but when i do zerchers, people look at me like i have a 3rd arm coming out of my head, heh.
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[QUOTE=bgzee]I thought that, once i got the form down, front squats were a very natural movement, even more so than back squats. I think it is because you can keep your back more erect and perpendicular to the ground, which at the same time allowed me to go lower since you are not leaning forward at all. The only thing I dont like about them at this point is that I still feel like I gotta use pretty light weight, I'm up to 165 for 8, where as normal a2g squats i was repping 225. Next week I think ill give zercher squats a shot though, see how it compares.[/QUOTE]
i can't go real heavy on zerchers for a few reasons (i.e.: my back is my lagging muscle group, so that holds me back, also, i have a pinched nerve that gets aggrivated whenever i have too much weight pulling down on my traps - my legs can handle much more than i actually do.) i think i do something like 160 on zerchers, while i'm repping 255 on back squats; i dont really care about weight though - some people get too hung up on numbers. with these compound exercises that are essentially "full body movements", i'd rather have slower gains and be on the safe side than end up tweaking my back...again. heh.
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[QUOTE=tbomb]same here. i mean, there's some pretty big guys that workout at my gym too, but when i do zerchers, people look at me like i have a 3rd arm coming out of my head, heh.[/QUOTE]
haha exactly. but the real fun in doing uncommon exercises is the sudden trend. after a few weeks you look around and everyone is doing them.
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[QUOTE=tbomb]i'd rather have slower gains and be on the safe side than end up tweaking my back...again. heh.[/QUOTE]
very true
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i might have to give zercher squats another try. i did'nt get on that well with them and it was around the time i was doing front squats and they just felt so much better.
i'll give em another shot though :)
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can I get a form check on Zercher squats?
are you supposed to lean forward such that the bar is ahead of your knees
cus I tried them today
did 135x5 but on the last rep I hit my damn leg with the bar
I was grunting for 4 out of 5 reps I liked it a lot it was like , a nice lift I think
how should 'lift off' work for these?
have someone hand you the bar
because the reason I want ot do them (other then the good core work) is I don't have a squat rack so I thought they'd be safer but how to get hold of the bar has proven problematic
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[QUOTE=midian]Zerchers hurt like a bitch, some veins in my elbow already 'popped' doing them but i still love the exercise. If you do them often the pain goes away.[/QUOTE]
you get used to it...i can zercher squat 420 for 3 reps, and have done zercher lockouts with over 800lbs on a barbell without pain
zercher > front
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[QUOTE=Kane Fan]can I get a form check on Zercher squats?
are you supposed to lean forward such that the bar is ahead of your knees
cus I tried them today
did 135x5 but on the last rep I hit my damn leg with the bar
I was grunting for 4 out of 5 reps I liked it a lot it was like , a nice lift I think
how should 'lift off' work for these?
have someone hand you the bar
because the reason I want ot do them (other then the good core work) is I don't have a squat rack so I thought they'd be safer but how to get hold of the bar has proven problematic[/QUOTE]
you shouldnt need a liftoff
and the elbows/arms should come down at the inside edges but inside of the legs, the bar will fall where it may if you watch the elbows
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[QUOTE=bigpoppaproppy]and the elbows/arms should come down at the inside edges but inside of the legs, the bar will fall where it may if you watch the elbows[/QUOTE]
exactly :)
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[QUOTE=bigpoppaproppy]you get used to it...i can zercher squat 420 for 3 reps, and have done zercher lockouts with over 800lbs on a barbell without pain
zercher > front[/QUOTE]
you make my hammer curl look above average : o )
that's incredible man
I did 135x5 so I'll be workin in with you in no time!
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[QUOTE=bigpoppaproppy]you shouldnt need a liftoff
and the elbows/arms should come down at the inside edges but inside of the legs, the bar will fall where it may if you watch the elbows[/QUOTE]
ok thanks for that elbows thing
so do you just set the bar on the ground and bend down to pick it up from the floor not unlike a deadlift then?
and the bar dosn't matter as far as leaning goes?
should you lean forward some or try to keep back like on a back squat in PowerLifting
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[QUOTE=Kane Fan]ok thanks for that elbows thing
so do you just set the bar on the ground and bend down to pick it up from the floor not unlike a deadlift then?
and the bar dosn't matter as far as leaning goes?
should you lean forward some or try to keep back like on a back squat in PowerLifting[/QUOTE]
Don't pick it up off the ground. Thats a zercher deadlift which is a completely different beast but also a good lift. You wont be able to zercher dead up what you can squat.
Your back should be a bit more upright then regular squats but make sure you still squat back and not down.
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Does anyone here do barbell hack squats? (not machine)
Are they primarily for ass? They obviously will work legs too, but Ive never done them.
Any opinions?
[url]http://www.exrx.net/WeightExercises/GluteusMaximus/BBHackSquat.html[/url]
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[QUOTE=Kane Fan]you make my hammer curl look above average : o )
that's incredible man
I did 135x5 so I'll be workin in with you in no time![/QUOTE]
haha thanks bro
we'll lift sometime, I'll help get your zercher up if you help my curls!
:D
and like they said, from the floor is a zercher DL which will be much weaker
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[QUOTE=brokenchair]haha exactly. but the real fun in doing uncommon exercises is the sudden trend. after a few weeks you look around and everyone is doing them.[/QUOTE]
I've never had that, i'd be shocked If someone in the gyms' I got to started doing Zerchers.
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[QUOTE=bigpoppaproppy]you get used to it...i can zercher squat 420 for 3 reps, and have done zercher lockouts with over 800lbs on a barbell without pain
zercher > front[/QUOTE]
*Whistles through his teeth*, good going man.
If I hit Zerchers heavy/low reps along with some additional leg pressing/hammie work would my conventional squat go up anythijng significant?
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I did front squats last night using straps to vary the clean grip and it wasn't too bad. It felt awkward at first, partially because I had always used the cross arm grip and because it took a set or two to figure out the best way to hold the straps. I did feel that my form was better, since the bar felt more secure.
Bottom line: my legs are killing me!
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[QUOTE=bigpoppaproppy]you get used to it...i can zercher squat 420 for 3 reps, and have done zercher lockouts with over 800lbs on a barbell without pain
zercher > front[/QUOTE]
wow, myself, i could just never get used to them.
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[QUOTE=GGHT]*Whistles through his teeth*, good going man.
If I hit Zerchers heavy/low reps along with some additional leg pressing/hammie work would my conventional squat go up anythijng significant?[/QUOTE]
You should definitely see an increase in your backsquat. How much will be determined if your back is holding you back. The first time I did them I maxed at 350 and the next week i maxed them i got 405. My backsquat went up by about 20 lbs after the 2 week mini cycle.
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[QUOTE=GGHT]*Whistles through his teeth*, good going man.
If I hit Zerchers heavy/low reps along with some additional leg pressing/hammie work would my conventional squat go up anythijng significant?[/QUOTE]
thanks bro...i feel zerchers alot more in my quads than a PL squat...unless im going for mind-muscle and a very strict deep squat, i prefer zercher
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[QUOTE=fuzzwazser]Don't pick it up off the ground. Thats a zercher deadlift which is a completely different beast but also a good lift. You wont be able to zercher dead up what you can squat.
Your back should be a bit more upright then regular squats but make sure you still squat back and not down.[/QUOTE]
so how do I get the damn bar in my arms?
should I get a platform of sometype or something?
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[QUOTE=bigpoppaproppy]haha thanks bro
we'll lift sometime, I'll help get your zercher up if you help my curls!
:D
and like they said, from the floor is a zercher DL which will be much weaker[/QUOTE]
I'd be glad to work out with you sometime if we are ever near each other
that's good news on the DL being weaker then Squat (Zerchers at least) because I basically Zercher DL'd the bar to get into Zercher squat possition so that means my Zercher Squat will be higher then I would guestimate from what I've done so far
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[QUOTE=Diab0lic]Does anyone here do barbell hack squats? (not machine)
Are they primarily for ass? They obviously will work legs too, but Ive never done them.
Any opinions?
[url]http://www.exrx.net/WeightExercises/GluteusMaximus/BBHackSquat.html[/url][/QUOTE]
okay for quads, BUT BUT BUT, they can be a real knee killer.
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I like zercher squats, nice and safe if you fail a squat, just drop on to the rack.. I've had a few people warn me about the risks of tearing the tendons in my arms. Anyone give this any thought.
Front squats I didn't like, felt like my balance was wrong, didn't like the grip either.
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Never tried zercher squats, might be worth a look. for bros that do front squats, how do you grip? If I put up the X so right hand to left shoulder etc I feel an immense burning on my left shoulder (my weak one), seems either way it hurts quite badly vs the back squat.. tips?