Jul 30, 2018 · I like Zercher Squats and the Zercher Lift a lot, but Back Squat is the undisputed strength builder. I haven’t Back Squatted in years I prefer Zercher or Front Squat. I can go heavy enough, save my upper body for pressing, and use Deadlift as my main driver of strength. Personal preference and experience.

Mar 8, 2025 · My goal is to achieve 140kg 5x5 Zercher squat. Currently I'm at 85kg bodyweight. The plan I chose is Stronglifts 5x5 Intermediate. It means: I warm up to my main set of 5. Then I calculate 90% of that weight and perform 4 additional sets. So far, after some break from barbell lifting I managed...

Dec 9, 2012 · A Zercher squat with 50% of your max deadlift feels like a max dead to your abbies. The Zercher squat appears to have the greatest carryover to the deadlift of all squat variations, which is a big deal. The Zercher squat is a favorite exercise in Dan John’s “armor building” arsenal. The Zercher is easy on the wrists, elbows, and shoulders ...

Oct 30, 2017 · Yes, in addition to the above, hips back more. Your zercher squat looks more like a goblet squat, as I did when I first tried them. I was corrected at the SFL to sit the hips back as you would in a back squat, deadlift, and kettlebell swing. Tailbone back to 8:00 on a clock (where goblet squat is 6:00, front squat is 7:00, good morning is 9:00.)

Nov 29, 2023 · KB Goblet Squat - i like these as a warm up, to pry open the hips. Difficult to load these up vs. DFSQ or Zercher. I like to add pauses at the bottom to increase difficulty. DFSQ - These light up my core big time, especially in the 8-10rm range. I don't have double KBs beyond 16s, so I end up having an uneven load, 20/24, or 24/28, etc.

May 19, 2018 · One Zercher complication for standards is that there are many grooves/paths one can take with this lift. If you keep the arm tight against the body like a double kettlbell rack, you can go almost purely vertical, and very deep, like a front squat.

Oct 30, 2017 · Yes, in addition to the above, hips back more. Your zercher squat looks more like a goblet squat, as I did when I first tried them. I was corrected at the SFL to sit the hips back as you would in a back squat, deadlift, and kettlebell swing. Tailbone back to 8:00 on a clock (where goblet squat is 6:00, front squat is 7:00, good morning is 9:00.)

Jul 21, 2018 · Geoff, interesting...I am so interested in becoming proficient in the Zercher Squat that this would/could be my main lift, following up with 1x5 deadlift with no higher than 85% of my 1RM (for ex) I doubt I would become any weaker....I do note however that Wendler has a two day a week lifting program with the squat/deadlift alternated weekly.

Jan 25, 2013 · Something like 215# x 3 for the front-squat catching the bounce. 60# Pistol-squats for sets of 3 I’ve been doing a Power to the People style cycle (5,3,1 rep scheme & 10# jumps) using the zercher-squat since the Monday before last. I …

Tag: Zercher Squat Strong Endurance™ for Dutch Women’s Eight Rowing Selection “Project 2020” Preparing for the Olympic Games By Thom Van Der Meer November 21, 2024