I did Zercher Squats for Max Effort today for a 5 RM off a 12 inch box. No equipment- no belt, no wraps, just the pussy pad on the bar to cut down on forearm bruising. Smoked 255 for 5. Jumped to 275 and got my ass kicked- barely drug the 3rd rep up.
These are pretty brutal and feels like getting punched in the stomach by Mike Tyson. Anyone else max with Zerchers?
Shadow
I’m a little confused - what do you mean by “off of a 12” box?" Since you’re starting from a standing position out of the rack, not quite sure what purpose it would serve…
-Dan
I think he means squatting down to 12" box.
Cheers
Sorry. Clarification- sitting to, pausing and squating off a 12 inch box.
Shadow
I think Zercher’s are awesome…I usually do them as a supplemental, after ME GM’s or low-box SQ for 3-5 x 3-5…
Travis Mash, who is a freak of nature and one of the strongest men in the world pound for pound, does these all the time as well…
I think if you’re pulling 2-2.5 x bodyweight or more, these will do more for your pull than actually deadlifting…(by the way, if you wear a long sleeve shirt, you should be alright without the pad on the bar)
Zerchers squats are sweet. I like to set the bar on knee level pins and pull with a rounded back with the bar in the crooks of my arms like a zercher squat. I think it’s called a spider lift and it is a tremendous low back and ab exercise. I have done these for ME, but they work better as supplemental. Everyone should try these out.
Zerchers are good to do. Just load up your arms w/chalk…no towel or pad needed. If you are hardcore enough to do them, you are hardcore enough not to be bothered by the bar. IMO
Try Zercher Lunges…or Zercher Back Extensions. I just finished a block of the lunges w/ some clients…they are ripping LBS off the floor now.
SP
I only do zercher deadlifts, not zercher squats. My current best is 265x1 from the lowest pin in the squat rack at a bodyweight of ~155, more or less. It was not the prettiest zercher deadlift, but I did it, nonetheless.
Here is the video:
http://www.putfile.com/media.php?n=max_zercherDL_265
[quote]DieselWeasel wrote:
I only do zercher deadlifts, not zercher squats. My current best is 265x1 from the lowest pin in the squat rack at a bodyweight of ~155, more or less. It was not the prettiest zercher deadlift, but I did it, nonetheless.
Here is the video:
http://www.putfile.com/media.php?n=max_zercherDL_265[/quote]
I always cringe when someone rounds their back that much during any exercise.
[quote]Massif wrote:
DieselWeasel wrote:
I only do zercher deadlifts, not zercher squats. My current best is 265x1 from the lowest pin in the squat rack at a bodyweight of ~155, more or less. It was not the prettiest zercher deadlift, but I did it, nonetheless.
Here is the video:
http://www.putfile.com/media.php?n=max_zercherDL_265
I always cringe when someone rounds their back that much during any exercise. [/quote]
Probably why he is wearing a weight belt. Might make up for the strain.
My PR for a straight Zercher Squat is 380. I’ve tried to go higher, but I kept blacking out, probably due to the bar crushing my sternum. My pr for a bottom position Zercher squat (aka spider lift, zercher dead) is 350. The key to handling a decent load with good form on that lift, is to get a spotter or 2 to dump the bar in the crooks of your arms when you’re in the hole and setup with a neutral spine. Failure to do so typically resulted in me rounding my back out.
I’ve always done the spider lift with a rounded back, and I have worked up to 325 for a single. When I pull a max deadlift it is usually with a rounded back.
i like to do zerchers as my second exercise. They really aren’t meant to be a max effort primary movement. I do them out of a rack which is much harder. i set up the pins so i get a range of motion like a full deadlift. My best zercher “pull” was 455.
I am a big fan of zerchers-they are without a doubt the best ab exercise I have ever done. My best is 545 for one pretty deep and I have gotten up iwith 585 before. I am tall-6’2.5" and have a very long back-ie my pant inseam is only 32"-so I am all back. When my zercher is “up” my deadlift and squat are up. I have not done them for high reps-i think my best for 5 is 405. I did the 545 with a belt on and I take a medium width stance-I count a zerchers as good if I break parallel and my elbows touch my knees.
The reasons zerchers work so well for me-is because I have to stay incredibly tight-hence it is the best statci ab movement I know-if you don’t stay tight you will get bent over. Some good variations are to use a thick bar or an axl-these are much harder than using a regular bar. My formula for me is-I can deadlift 200lbs more than I can strict zercher.
My best official deadlift is 2003-done in a singlet at the 2003 APF Sneior Nationals. When i trained strongman zerchers really helped my stone lifting and all aorund core strenght-more than any fitness ball or yoga pose coul ever hope. A great combo workout is to do zerchers to a max single or triple then follow it up with kneeling squats to a max triple-let me know how it works for you.
[quote]Yorbabarbell wrote:
I am a big fan of zerchers-they are without a doubt the best ab exercise I have ever done. My best is 545 for one pretty deep and I have gotten up iwith 585 before. I am tall-6’2.5" and have a very long back-ie my pant inseam is only 32"-so I am all back. When my zercher is “up” my deadlift and squat are up. I have not done them for high reps-i think my best for 5 is 405. I did the 545 with a belt on and I take a medium width stance-I count a zerchers as good if I break parallel and my elbows touch my knees.
The reasons zerchers work so well for me-is because I have to stay incredibly tight-hence it is the best statci ab movement I know-if you don’t stay tight you will get bent over. Some good variations are to use a thick bar or an axl-these are much harder than using a regular bar. My formula for me is-I can deadlift 200lbs more than I can strict zercher.
My best official deadlift is 2003-done in a singlet at the 2003 APF Sneior Nationals. When i trained strongman zerchers really helped my stone lifting and all aorund core strenght-more than any fitness ball or yoga pose coul ever hope. A great combo workout is to do zerchers to a max single or triple then follow it up with kneeling squats to a max triple-let me know how it works for you.[/quote]
what muscles do kneeling squats focus on? ass and quads? have you noticed them being useful for bringing up either squats or deads?
thanks!
[quote]Yorbabarbell wrote:
My best official deadlift is 2003-done in a singlet at the 2003 APF Sneior Nationals.
Nice deadlift 
Hip extensors are major movers in Kneeling Squats. Not a big fan myself…too much knee capsule possibilities. Same if not better activation w/ Pause box Squats or pause/rest squats.
SP
if your back doesnt round, you arent using enough weight.
[quote]lavi wrote:
Yorbabarbell wrote:
I am a big fan of zerchers-they are without a doubt the best ab exercise I have ever done. My best is 545 for one pretty deep and I have gotten up iwith 585 before. I am tall-6’2.5" and have a very long back-ie my pant inseam is only 32"-so I am all back. When my zercher is “up” my deadlift and squat are up. I have not done them for high reps-i think my best for 5 is 405. I did the 545 with a belt on and I take a medium width stance-I count a zerchers as good if I break parallel and my elbows touch my knees.
The reasons zerchers work so well for me-is because I have to stay incredibly tight-hence it is the best statci ab movement I know-if you don’t stay tight you will get bent over. Some good variations are to use a thick bar or an axl-these are much harder than using a regular bar. My formula for me is-I can deadlift 200lbs more than I can strict zercher.
My best official deadlift is 2003-done in a singlet at the 2003 APF Sneior Nationals. When i trained strongman zerchers really helped my stone lifting and all aorund core strenght-more than any fitness ball or yoga pose coul ever hope. A great combo workout is to do zerchers to a max single or triple then follow it up with kneeling squats to a max triple-let me know how it works for you.
what muscles do kneeling squats focus on? ass and quads? have you noticed them being useful for bringing up either squats or deads?
thanks!
[/quote]
Kneeling squats work entirely on the muscles that extend the hip-you will get hamstring and glute growth in strength-ease into these to loosen up your knees-but I find them safe-I have done 800 for 5 with my ass on my calves and 905 for 1-try to take your deadlift stance when you do these-sit back and then explode up hard but under control. Good luck.
I did these with 225 and it killed my knees. I limped for two days. I will never do them again. Im an 800lb squatter for reference.