I have been lifting for the better part of 34 years and most recently, I was introduced to Zercher squat by Ryan Irwin of NutrisportFPT.com. After watching Ryan’s video on youtube, I started to read up on it. To my surprise there was not a whole lot written about it or its benefits (which is why I did not know about it). Most of the information had to do with giving credit of the movement to a Mr. Zercher, I do not know this gentleman, but what I do know is that these movements are great indeed for building core strength and raw power. My focus will be on the method and benefits of these movements and how it could be placed in a basic work-out. I recommend using the Squat Sponge barbell pad for these lifts, it’s not about who is the biggest and toughest, I have been there and injury was always waiting for me at the door. It is about training for a better healthy, stronger you for today and tomorrow. Zercher squat and dead-lift Technique:Both movements require the bar to be positioned in the bend (I recommend using the Squat Sponge pad) of the elbows. This shifts the body’s center of gravity much further forward than in the case of a traditional squats or dead-lifts. The hands are clasped together. Keep the core (abdomen) tight.The Zercher squat:Place a bar just above the upper abdomen holding it in the positioned in the bend (I recommend using the Squat Sponge pad) of the elbows. Keep your head up, back straight, and feet planted firmly on the floor about 16 to 20 inches apart. Squat down until your upper thighs are parallel with the floor. Your head should remain up, back straight and your knees slightly out to the sides. Return to starting position.For the Zercher deadlift:Taking a wide stance, the hips are lowered, and then the lifter raises the back and straightens the legs simultaneously. As the body’s center of gravity has been shifted forward by holding the bar in this unusual way, much more stress is placed on the hamstrings than in a traditional dead-lift that focuses on the spinal erectorsIncorporated Zercher movements into a work-out:
· Warm-up set Zercher Squat, one set 20reps
· 3 sets Back Squats
· Set 1for 15 reps
· Set 2 for 6 to 8 reps
· Set 3 for 10 reps
· Zercher Dead-Lifts 2 sets 10 to 15 reps
· Leg curls 2 sets 10 to 15 repsBenefits:build strength, enhance power potential develop core strength and rigidity injury prevention glute, quad, hamstring activation ankle mobility hip mobility
· Warm-up set Zercher Squat, one set 20reps
· 3 sets Back Squats
· Set 1for 15 reps
· Set 2 for 6 to 8 reps
· Set 3 for 10 reps
· Zercher Dead-Lifts 2 sets 10 to 15 reps
· Leg curls 2 sets 10 to 15 repsBenefits:build strength, enhance power potential develop core strength and rigidity injury prevention glute, quad, hamstring activation ankle mobility hip mobility