First session back after about a year squatting.
I wore a belt this time. I wore myself out a bit on the warm up and set the re-rack too high.
I think I am stronger even if I messed here a bit. I may wear the knee wraps too if I can find them.
I rushed a bit too. Abs hurt after this for about 10 mins.
Any constructive feedback is welcome.
Sorry depth is a bit difficult to see.
Felt inspired after seeing a much smaller woman lift slightly more comfortably with Chris Thibeaudeau.
Looks like your upper back struggled more than your legs, I guess. I don’t think there’s really any helpful feedback to be offered from this view and with the disclaimers you already mentioned.
By the way, I love the consistency with which you film and post your lifts! You’re definitely putting work in and open to ideas.
Thanks. I have not squatted in a long time though…I truly do not know how my legs appear stronger. I have gained a small amount of weight. My upperback do not look . You are right.
Did you bounce the bar on the left safety?
I wouldn’t rush back into heavy weights after a year of not training a certain lift; it’s a recipe to get hurt. I’d give it more time and more reps at a lower weight to re-learn the movement.
Not much else I can offer for advice here, 180kg on Zerchers is heavy AF.
I will watch again did not feel it though. I think the belt helps a lot . I was bit tired from the warm up.
I do not the arms forward style . It worked well on the warm 60 kg but I would be scared if the bar rolled.
Yes though Andrew it was not the cleverest lift to do.
Yes it did hit it. I did not notice thanks.
Dude - good eye. I didn’t see that at all.
Damn it… I am old
Felt like crap for a few days after this. Proper moody too lol. Quads were sore ,abs and upperback slightly.
It was not a good session today .I pulled my lat on right side. I had a old and bad gut but felt recovered physically.
I am going to have to put the camera at the back as plates keep blocking view. I feel my upper back was better i.e.more upright , depth not quite sure felt deep, controlled the first two well with legs but should not have gone for 3rd rep. It places a lot of strain on the lats .
That’s a heavy zercher!
I did think you looked much more in control in your upper body, and you didn’t appear to hit the safety!
This angle is still tough to really see, like you mentioned.
Your heels come off the floor at the bottom, but I can’t tell what’s going on with your knees when it happens. Maybe be an opportunity to “open up” as you get into the descent. This might also help tighten you up a little at the bottom. You appear to get a little bounce, which isn’t necessarily a bad thing as long as you’re in control of the weight.
Thanks I didn’t notice my heels raise. The first rep felt easy. I knew the 180 kg was not happening after the failed 3 rep. I think the second rep was a bit higher.
I am going to try the arms straight out like Chris Thibeaudeau recommends. I believe the position I’m in now is wrenching my shoulders a bit.
I am worried that it would roll forward and injure my arm or worse as the weight gets heavier.
It felt manageable so I felt I could do it quicker i.e. the bounce…I am not sure I could do that with 180 kg or a bit more. Maybe with knee wraps. Unfortunately I have misplaced one of them at home.
What’s your goal with the Zercher? Is it a stronger Zercher or are you using it for something else?
I use it as my heaviest squat as I cannot get the straight bar on my back. I want to get a 227.5kg zercher eventually partly for my ego. I know that’s a bad reason too.
I think I can do more than 180 kg with a belt and knee wraps.
I do not think the zerchers suit endurance i.e over a few reps. The position is too difficult to hold
I like functional strength aspect of it too . But truthfully it’s because I would like to say I am really a lightweight and can still zercher hypothetically 500lb.
Granted I would need to improve a lot.
I find the front squat is much harder.
Looks better for sure (more weight than I’ve done on Zercher’s) but since you asked for feedback…
Bar Path:
^This is nitpicky, but you did ask for feedback so I gave you feedback lol. Solid work under this weight regardless!
I don’t think it’s a bad reason. Your goals are your goals.
I only ask to tailor what I would do as a next step. It may be time to rotate movements. Do you find this squat to be overly technical? If not, you could spend some time just hammering the weak links. Maybe front squat and deadlifts, to build that core/ upper back. Or go ham on the Frankenstein squat like you mentioned.
If it is a technical lift for you, you could still keep it in for practice. We could get complex and go conjugate, but I think a continuous ramp would work:
Then round out with good mornings or RDLs or something upper back focused.
Either way, I guess I’m with you that it makes sense to attack it by attacking your weak points.
Sounds like a good plan thanks.
Thank very much for the suggestions. They are very useful.
I did mean the arms unclenched the weight resting on the elbows. I do not find the zercher squat overly technical. My front squat is well well under my zercher.
Maybe lat pulldowns as activation work
I could work on back squat front squat flexibility
But I do like the plan a lot.
Frankenstein X 5
Front squat X 5
Zercher fist unclenched X 5
ZĂĽrcher fist clenched X 5
Maybe conservative single once in a while.
I like that it allows me to deadlift. I believe I have weak lats and mid back.
So RDL
Maybe some back extensions
And reverse hypers.
For sure. I think the key at this point is “what’s the weak point where I’m failing first?” Then you address that directly enough to create a new weak point to go after.
Found my other knee wrap. I may try belt and knee wraps next time.