Zercher�s

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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.

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Soul Eater Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 7/31/08 Location: Papua New Guinea Status: Offline Points: 950	Post Options Post Reply Quote Soul Eater Report Post Thanks(0) Quote Reply Topic: Zercher�s Posted: 10/25/11 at 9:31am
	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.

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(0) Quote Reply Posted: 10/25/11 at 1:10pm


Hapy Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977	Post Options Post Reply Quote Hapy Report Post Thanks(0) Quote Reply Posted: 10/25/11 at 1:38pm
	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! Central Vermont Strength Association

Soul Eater Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 7/31/08 Location: Papua New Guinea Status: Offline Points: 950	Post Options Post Reply Quote Soul Eater Report Post Thanks(0) Quote Reply Posted: 10/25/11 at 6:43pm
	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.

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 10/26/11 at 5:51am
	Welcome to Zercherville.
	North American Highlander Ohio Chair www.nahighlander.com

Soul Eater Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 7/31/08 Location: Papua New Guinea Status: Offline Points: 950	Post Options Post Reply Quote Soul Eater Report Post Thanks(0) Quote Reply Posted: 10/26/11 at 1:07pm
	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.

Hapy Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977	Post Options Post Reply Quote Hapy Report Post Thanks(0) Quote Reply Posted: 10/26/11 at 1:30pm
	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! Central Vermont Strength Association

JWC III Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1277	Post Options Post Reply Quote JWC III Report Post Thanks(0) Quote Reply Posted: 10/31/11 at 2:05am
	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

bigirish01 Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 6/07/10 Status: Offline Points: 1204	Post Options Post Reply Quote bigirish01 Report Post Thanks(0) Quote Reply Posted: 10/31/11 at 4:37am
	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