Decimation Form Checks: Zerchers, Shrugs, Front Squats, and More

You squat significantly deeper on zerchers than front squats, which is think you’re lifting too heavy on the front squats.

May I recommend that for the next 6 weeks:

Spend 3 weeks working with a slow eccentric tempo, twice per week. I would do 5 x 3 with a 5010 Tempo on day 1, and 5 x 3 with the same load with a 7010 tempo on day 2

Then

Spend 3 weeks working with a long pause, twice per week. I would do 5 x 3 with a 3s pause on day 1, and 5 x 3 with a 5s pause on day 2.

Use a light but challenging load for that first session. Prioritise ROM and control over load if required.

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