When Zercher Squats Are Better Than Front Squats

Рет қаралды 73,848

3 жыл бұрын

In this QUAH Sal, Adam, & Justin answer the question “What value does a Zercher squat provide that a front squat doesn’t? I find the pain of the bar, in the crook of my arms for Zercher squat, limits the weight I can lift way before my muscle strength does. So, I wonder if I should front squat instead?”
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“ When Zercher Squats Are Better Than Front Squats“
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Пікірлер: 143

@highperteams4023 3 жыл бұрын

3 months after rotator cuff surgery, Zerchers became my only free weight option for lower body. I hated them my whole life--until it was the only thing I could do. So, now I do them 3 days a week. Perspective is a great teacher.

@showrobber 3 жыл бұрын

Haha true. The same for me with bulgarian Split squats... I did them due to the Corona lockdown with two dumbbels each hand, because i didn't had a barbell and hated this exercise. Now i do them in my gym as heavy Mainlift with a loaded barbell on my neck and love it!

@LDarlong 3 жыл бұрын

Will they be effective if the weight isn’t that high? In terms of hypertrophy

@skylerrezentes Жыл бұрын

Hell yeah, bro. Had rotator cuff and labrum surgery. Zercher's are much more kind on the shoulder capsule

@VeinyDickTracy Жыл бұрын

Did it help you in the bedroom? 🛌 I remember you saying you needed help in that area too.

@Bodhinaut Жыл бұрын

Same brother. I’ve had 2 shoulder surgeries and lost range of motion to back squat. I love my zerchers.

@schibleh531 3 жыл бұрын

I am loving the Zercher squats. They feel so damn different but a lot more natural than any squat I did.

@gr33n. 3 жыл бұрын

Yeah, i feel the same!

@bayupatten4777 2 жыл бұрын

they have a real primal energy to them which i love.

@joet3123 Жыл бұрын

@@bayupatten4777 that's for sure. It's one of the most practical exercises I think. We squat and hold sht in front of us all day

@muaytha1201 Жыл бұрын

I agree just started doing them and I’m in love lol

@jevgenijsalunin9820 2 ай бұрын

I've heard somewhere that they are bullshit and didn't even try them. Now I've tried and they are just freakin' amazing

@WilliamsWrestlin 3 жыл бұрын

If you're a wrestler, zercher squats as well as zercher good mornings should be a staple to your training

@AmirMalik-sj3ov 2 жыл бұрын

Because when someone tries to take you down you defend by getting underhooks to defend

@DYELGAINZ 2 жыл бұрын

@Cornejo I mostly do a LOT of body lock takedowns, it mimics the lift in a while and also improves your grip and traps a lot. Zercher lifts are so useful

@x-Musashi-x 2 жыл бұрын

Agree

@icarusnicholas2852 Жыл бұрын

Love the channel name brah

@jonathanmesa4834 Жыл бұрын

FSU wrestling REPRESENT. Crazy to see you out here in the comments

@coolbyfar 2 жыл бұрын

My very elderly grandmother took a nasty fall and I’m the only one in the house that could get her up. Inspired me to start training my Zercher Squats seriously

@percfiend69206 11 ай бұрын

Hope your grandmother is doing okay and you are successful

@muvsharma 9 ай бұрын

I hope both of you are doing well bro.

@ToddDCLT4 3 жыл бұрын

You don’t need padding just scream while doing it and it won’t matter

@dbrowne2918 2 жыл бұрын

Did today. Gym staff ask me to keep it down.

@utubeonly3661 Жыл бұрын

@@dbrowne2918 😂

@SasquatchActualFitness Жыл бұрын

Just scream light weight baby

@Sp33dyBeanz Жыл бұрын

Lmaooo

@Schmandgrab 11 ай бұрын

Shoop !!! AAAaarrr !!

@demigodubermensch8173 3 жыл бұрын

I love Zercher Squats and Zercher Carries. They have such a big "real world" carry over.

@declan5184 3 жыл бұрын

@Who Cares? an ode to labor workers worldwide lol

@BIGIFANDYELLOWCARD Жыл бұрын

I'm 6 foot 2 with a herniated disc so squats are hard to do not only due to the length of my legs but the back injury. These are fantastic.

@dbjmk8083 3 жыл бұрын

I have a squat rack at home and I started using an old pillow to buffer my arm. It's actually way harder with the pillow and my strength without the pillow shot up. Zercher pillow for the win!

@moibots1190 3 жыл бұрын

I do the same thing

@rabbigoldbergsilverstein2899 3 жыл бұрын

I’ve been wrapping a pool towel around Nice thick soft spot for my crooks of elbows.

@solomonnie6108 3 жыл бұрын

just get a hip thrust pad hahahah

@alpagator1372 2 жыл бұрын

For me the only real benefit of a Zerhcer squat is that it's the best/safest way to squat without a rack. Which makes sense since that's literally the reason it was invented. Without a rack, sure you can clean the bar to do front squats but unless you practice the technique for the clean it quickly becomes a limiting factor for the weight, with the Zercher holding the bar starts as quite painful but you quickly get used to it. If you do have access to a rack you're better off doing other squat variations, but if you don't or there's some other factor that prevents normal squats then the Zercher is an invaluable addition to your exercise selection.

@kingquads6982 2 жыл бұрын

This information is gold men, thanks a lot guys. "We are not posture robots"

@humanityenslaved3380 2 жыл бұрын

As a jiu jitsu competitor I feel like zercher squats definitely translates way more into my discipline.

@MrObasiah Жыл бұрын

Elbow sleeve fixed the discomfort for me. I can reach muscle failure before the uncomfort even becomes noticeable.

@capo-amg6755 2 жыл бұрын

Zercher squat is my new favorite exercise Brutal and effective

@hunterhedwall2220 3 жыл бұрын

Great video! I've been doing lots of high rep zerchers to slowly build up to heavier weights, and is a brutal exercise indeed!

@wtDrake 3 жыл бұрын

Oh yeah yeah

@vincentrascon5944 3 жыл бұрын

I'm gonna start doing Zerchers during my next workout 💪💪

@hunterhedwall2220 3 жыл бұрын

@@vincentrascon5944 Nice man, they're great. It'll build your biceps and back a lot as well :D

@hunterhedwall2220 3 жыл бұрын

@@wtDrake ayyy😎

@joet3123 Жыл бұрын

Absolutely. I do 2 plates now. I reckon I can do 275. My goal is 315 in the next month or 2

@DeadbatteryVT1300 3 жыл бұрын

I use a barbell pad for my zercher squats. I love them !

@rabbigoldbergsilverstein2899 3 жыл бұрын

I need one, been using a pool towel wrapped around centre. Works pretty good

@Rick-ov5rp Жыл бұрын

Incredible bicep shoulder stomach isometric contraction(also mid lower back) so 2 lifts in one!

@shredmonkey686 3 жыл бұрын

Just dislocated my shoulder a few days ago and then learned about the zercher squat today. Im gonna try it tomorrow cause front and back squats are pretty scetchy in the weeks following a dislocation.

@kraken7784 Жыл бұрын

Why don't you front squar

@newglorydays-yu6bb 3 ай бұрын

Good point I’m in a similar situation

@chadsmith71 6 ай бұрын

I bought a Zercher pad from AbMat. It's awesome. No pain in the crook of my arms. I don't have the mobility needed for a front squat, and back squats can irritate my lower back, once the weight gets to a certain point. I also think Zercher squats are a more "natural" position for squatting, meaning (just as you guys mention in the video), if you bend over to pick up something heavy, you're basically mimicing that movement with a Zercher squat.

@markceaser8073 Жыл бұрын

Zercher squats so helped my martial arts training, especially aiki ju jitsu.

@fishoxspearo7665 2 жыл бұрын

When my family got covid i could not go out for weeks. All i had at home was a barbell and 2x 20kg and 2x5kg plates no rack so high rep zercher squats and rdls was the only thing i could do for lower body

@Jotaromilktea 2 жыл бұрын

you could also learn how to clean too

@northbuster290 6 ай бұрын

First time trying zercher, did 3 sets of 10 with 225lbs, quads literally destroyed the day after.

@whodoyouratemore 2 ай бұрын

No way

@michaellopez2070 2 жыл бұрын

Can't think of one good reason not to use a pad with zerchers. It's actually harder with a pad, though less painful, because it isnt' as locked into your elbows and you have to squeeze more to keep it close to your core.

@jasonwelsh417 2 жыл бұрын

Heavy sandbag zercher squats and carries changed my life

@ksr3869 3 жыл бұрын

Fighters love zercher squat🔥

@redman7540 3 жыл бұрын

Whu

@redman7540 3 жыл бұрын

Why

@mariomolnar3184 2 жыл бұрын

My best Front Squat was 110kg x5 reps. I stopped squatting for 2 months during lockdown, but first time trying it i did 120kg x5 on Zercher Squats. It even keeps my torso more upright. Just use a long sleeve shirt or some knee sleeves

@A-RJ Ай бұрын

O.M.G 😮😮😮 tried these the other day now ill never stop doing them

@chrisnall5896 Жыл бұрын

I recently recovered from a herniated disc and have an ECU tear (wrist). Zerchers are oddly enough the only barbell squat that I don't get low back pain or wrist pain

@dumbbuff Жыл бұрын

I never realized zercher had a carry-over to stone lifting

@MindPumpShow Жыл бұрын

💯

@AchillesFeel Жыл бұрын

Cool! Thanks

@richardjessiejohnson9108 2 жыл бұрын

Hoodie or an axle bar helped me with the hurts. I can zercher more than I can front SQT now lol

@MASTERLUKEYSLOC 11 ай бұрын

Found you while researching zercher for grappling

@hins2693 3 жыл бұрын

I haven't done squats in a couple of years due to tweaking my knee and been worried since, I've also put squats off for too long as I often felt like I was not getting deep enough even though I could go heavy so it's not been in my routine for ages! I tried to back squat and front but it just felt so un natural to me with the positioning. I remembered about this format of squat and I absolutely loved it only on 60kg as I didn't want to overload and wanted to try slap my knees with the bar in term of depth. I'm training to be a wrestler and I feel this will really load up my legs and increase my drive in my trap deadlifts aswell. I can't wait to see the progress and actually feel comfortable squatting for once

@ducamorisable 2 жыл бұрын

Hows it going?

@AHam-tp5xz 8 ай бұрын

As someone that does zercher squats. You get used to it after 2 or 3 months. it used to make my forearms numb but now my forearms are fine. maybe the blood vessels got stronger to something from all the constant pressing on it. Idek

@NJames-dh6kz 8 ай бұрын

Zercher squats with an axle are very comfortable and a good option for squatting if you don't have a squat rack.

@shanebluesky7452 Жыл бұрын

Love doing zercher gm

@benzhuang1759 3 жыл бұрын

I use a curl bar for zercher. No pad needed

@rhaven090 Жыл бұрын

"How you lift things in the real world" I'd really love a list of those functional lifts

@mikekuj3397 3 жыл бұрын

I just put my knee sleeves on my arms for it

@StaticDreamsEntert 3 жыл бұрын

Jeez. I have knee sleeves and didn’t even think of that. Thanks for pointing that out lol

@paalani27 3 жыл бұрын

Same here

@flow1188 7 ай бұрын

vastus mediales activation is high. is hard to train with the Common excercises

@steve_jackson9933 3 жыл бұрын

I cannot stand front or back squats, I then found out about zerchers, love them. They are horrible, but get the job done.

@SOC-ir6im 3 жыл бұрын

Use an axle bar

@bakhtiarsaini9880 Ай бұрын

As a person who loves to lift heavy sand bags Zercher squats are the only lift that mimics it I can do in the gym

@KettlebellMaxxin Ай бұрын

Yup! The bear hug squat is fantastic which is similar to the zercher.

@herculesrockefeller4584 9 ай бұрын

I use old knee braces for the crooks of my arms when I Z squat.

@christopherduffy1703 7 ай бұрын

I do both zercher and front squats on leg day.

@omarcosve Жыл бұрын

- Real world exercise - Hit differently the quads

@ms3ben 7 ай бұрын

Belt squat have a similar movement pattern to zerchers, but you don't have to hold the weight.

@BizzyBlount08 3 ай бұрын

I'm going to try the Zurch because twice I've hurt my lower back doing regular squats and I like walking, standing and using my legs in general

@reb349 Ай бұрын

Recovering from a lower back injury, and honestly I only do zercher squats as my main squat movement. I'm lifting way less than I did when I back squatted, but I do notice a lot more rigidity in my trunk now and that's removed all the niggles I used to feel even when my physio said I should be able to go back to being 100% now. Def recommend them. I just do leg press and leg extensions to hammer my quads a bit more as I def feel zerchers more in my core and glutes. But if you've had lower back issues, these are gold

@goblinsgym 2 жыл бұрын

One solution to the discomfort is to use an EZ curl bar. The curve of the bar hugs the crook of the elbow very nicely, and also makes sure that the bar is centered. I do them with resistance bands rather than weights.

@whodoyouratemore 2 ай бұрын

Too many people step in a gym.and get so infatuated with perfect posture for every movement and i wonder what they do when they fall off their bike or fall over running on a concrete path do they have time to align everything before they impact the floor at 15km an hour

@jvm-tv 7 ай бұрын

The most functional squat variation.

@Oi-mj6dv 7 ай бұрын

Zerchers feel fucking amazing. Such a meathead yet satisfying activity

@chrissheehan5793 3 ай бұрын

Or just don’t complain and fight thru the pain. Lifting is difficult for a normal person to take seriously. Whether is a back, front, or zercher on or not onto a box each has its own specific benefits for you strength and size. Like it’s said JUST DO IT

@SB-rf2ye 2 жыл бұрын

zercher squats are easier on the back, which might be good or bad, depending on your training. they're also safe to fail. you just drop the weights.

@CL-Filmz 7 ай бұрын

"I got more glute activation from the Zercher Squat, it's actually Jessica's favourite squat now" 😜

@MindPumpShow 7 ай бұрын

Lol

@bigdaddywpb Ай бұрын

I use elbow sleeves

@oops262686 Жыл бұрын

I love how my arms look when I do zercher squats 😉

@MindPumpShow Жыл бұрын

💪

@dasdip2001 2 жыл бұрын

quads

@t.bruceford4098 2 жыл бұрын

Use kids' swimming noodles. Works perfectly and cheap.

@nonoasailo9690 Ай бұрын

The glutes activation was good for me.

@codyaims 3 ай бұрын

axle bar zerchers are superior

@nemesis8626 Жыл бұрын

I would of thought a goblet squat would be more like a functional real life movement than this because never in real life if you pick up an object do you hold it in the middle and balancing on your arms, with the ends of both side of the object unstabalized you hold things more like you would hold a dumbell during a goblet squat, I get you can load the barbell more but I'd rather stick to goblet squats

@gblikesnikes 2 жыл бұрын

6’6 shooting guard here and now a regular gym work out patron. Fuck everything about the Zercher squat shit is mad uncomfortable.

@JohnSmith-es3dn 5 ай бұрын

Dont be a pus$y

@steveos3185 17 күн бұрын

If you're tall like me.. keep the weight out front. Traditional squats too harsh on the spine for tall ppl

@ShepherdschapelYTexplainsbible 2 жыл бұрын

Stay natural

@robertsullivan9232 Жыл бұрын

Zercher for life

@MindPumpShow Жыл бұрын

👍

@S___________ Жыл бұрын

Pain from the zercher in arms no way it just sits there ???? He's soft

@Misterutubism 11 ай бұрын

I feel like these guys don't know the meaning of totally different when they call the front squat and zercher squat totally different exercises.

@alicantuncer4800 Жыл бұрын

Get a THICK bar. I cannot stress THICK enough. Go improvise some street sign pole or go to trainyard for scraps.

@hioxd Жыл бұрын

Then why not goblet squat lol?

@1wisestein Жыл бұрын

Terrible zercher, needs more rounding

@Ajay-uk6kc Жыл бұрын

Fat grips

@nikitaw1982 9 ай бұрын

lies.

@mohamedyossef8146 3 жыл бұрын

Not true. Deadlift mimics real life lifts the most.

@rampagesmackssons508 2 жыл бұрын

So what, they still mimic real life

@mohamedyossef8146 2 жыл бұрын

@@rampagesmackssons508 it teaches you correct lifting techniques. It’s skill is transferable.

@MrInzombia 3 жыл бұрын

zercher is bicep tear waiting to happen.

@iz7875 3 жыл бұрын

That makes no sense

@yettamon956 3 жыл бұрын

Then you might holding it wrong

@DYELGAINZ 2 жыл бұрын

That's why you hold it close to the bar...

@ricardo8840 2 жыл бұрын

weaksauce.

@AdamA-qc6nc Жыл бұрын

Yeah it really isn't.

@ShepherdschapelYTexplainsbible 2 жыл бұрын

Shepherdschapelcom Theseasonorg explains the whole Bible God bless 1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23 2. UNDERSTAND the wages of sin is death. Romans 6:23 3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9 4. REPENT of your sins Luke 13:3 5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15 6. PUT ON the whole armor of God. Ephesians 6:11 7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4 8. WATCH and PRAY until the true Christ returns Luke 12:37 Remain as a chaste virgin waiting for her true husband (Christ). 2 Corinthians 11:2