Zercher squats: technique of execution, which muscles work

The Zercher squat was designed as a specific exercise for the quadriceps. The author of the movement did a lot of things so that they began to grow. But conventional technology did not give him any benefit. Therefore, he came up with the idea of moving the weight forward, placing the barbell in the crook of the elbow, and performing the movement in this way, with a shift in the center of gravity. This provided some benefit. Today, the Zercher squat is extremely popular. It helps you learn how to do a simple classic squat correctly, without pulling your buttocks back or tilting your back. It also allows you to develop not only amplitude, but also weight distribution.

Who is Zercher

This is an athlete who deadlifted 243 kg at the beginning of the century. Yes, now this result is below the standard for an amateur master of sports in the weight category up to 100 kg, but let us remember that this happened before the invention of strength training methods. The athletes worked out as they had to. Zercher went down in history as the inventor of the original technique of taking apparatus without racks and performing exercises with them.

Known:

squats and deadlifts;
Zercher lunges

The athlete trained at home with all sorts of rubbish; often he didn’t even have a barbell at his disposal.

Adam Kozyra / Adam Kozyra. Zercher Squats

Safety

For convenience, to avoid bruising and unpleasant pain, wrap the barbell with a towel or other fairly dense material that can soften the contact of your hands with the hard barbell. As an option, sleeves are used. This common item of everyday clothing will help alleviate the pressure of the barbell on your arms.

If you have never performed this exercise or decide to sharply increase the weight of the barbell, use the services of a trainer to avoid traumatic situations. He will check the correctness of the exercise, tell you the maximum weight of the barbell, the limit and frequency of squats. The first time you perform Zercher squats, the trainer can support the barbell to eliminate the risk of it falling. The coach can be replaced by a sports friend who is well familiar with this type of squats.

Features of the exercise

The Zercher squat differs from the front squat in that it has a shorter lever. This shifts the center of gravity forward and helps load the quadriceps. This version of the squat also eliminates the popular technical mistake of losing weight on your socks. It also helps those who seek to understand the work of the knees in the classic squat.

The Zercher squat is sometimes performed in variations. Those athletes who cannot find a stable position do an exercise in a Smith machine. Those who do not have enough stretching - with weights placed under the heels. But you should still strive for the classic technique with a barbell.

Execution options

Zercher squats on the Smith machine

Of course, in the 30s, this option would hardly have become popular, because the strongmen of that time loved to work with unstable loads. In modern realities, exercise machines are slowly displacing free weights. Zercher's squats were no exception. Mostly girls prefer to work in Smith, as this option is safer. And due to the fact that the bar rises and falls in only one plane, you don’t have to worry about it falling forward. It will also be easier to become familiar with the mechanics of the movement and hone its technique. If you install limit stops, you can work well on squats not only in the concentric phase (coming out of a squat), but also in the eccentric phase (squatting).

Zercher squats with dumbbells on straps

To implement this option, additional equipment and a little training will be required. But it's worth it. There are special straps with carabiners with which we will secure the weights on the bends of our arms. We will also need plinths so that we can go a little deeper into the squat. The rest of the technique is the same. We put our hands into the straps and begin to squat. When performing zerchers with dumbbells, we don’t have to worry about the weight putting a lot of pressure on the bends of our arms. If you do not connect your hands together in a lock, we will additionally add load to the abs and stabilizer muscles. Using sufficiently high plinths will increase the depth of the gray. You can also try working in a unilateral mode, taking the weight in one hand at the beginning, and after completing a series of squats, do the same with the other.

Zercher squats on the Landmine machine

This is not the first time I have mentioned this simulator in my articles. Landmine is a simple device in the form of a round blank and a cylinder on a hinge into which one edge of the neck is inserted. It turns out something in the form of a lever that works in one plane, allowing us to rest against it. Also, to perform this you will need a V-shaped handle, which will be placed on the bends of your arms or a strap, we talked about them in the previous version with weights. Unlike Smith, the landmine allows us to work not only by lifting and lowering, but also by moving the load horizontally. Consequently, stabilizer muscles will also be involved in the exercise. That is, we get several advantages. The safety of the exercise, the ability to work with the correct technique, since we won’t be able to put our arms forward, and the work of small muscles and the abs. The rest of the execution principle is quite simple. We secure one edge of the bar and hang weights on the other. We attach the handle or straps. We fix the weight on the bends of our arms and perform squats. There is also a one-sided option, for this you need to stand sideways to the machine and place the bar on one of your hands.

Advantages and disadvantages of the exercise

Pros:

is a good lead-in exercise to back squats;
can replace the back squat for a period of time, for example, while the athlete is trying to heal a back injury and cannot lift much weight;
shifts the load forward;
The squat can be used in circuit training for weight loss. It is ideal for quickly changing equipment, and allows you to move from exercise to exercise without wasting time.

Disadvantages : strain on elbows, knees and hip joints. The exercise should be performed with a light to medium weight. It does not involve the use of heavy weights.

Advantages and disadvantages

Bodybuilders love Zercher squats for their clear advantages over similar strength exercises. However, before you start training, it is worth looking at the other side of the coin: do not forget that there are also disadvantages here.

Advantages:

easy technique;
optional third party insurance;
minimal risk of injury if performed correctly;
enlargement of quadriceps, buttocks, hamstrings;
strengthening trapezius, upper back;
development of explosive strength and mobility;
increase in strength indicators on all fronts;
but the most important benefit is that the exercise relieves stress from the spine.

Flaws:

pain after the first workouts;
the effect of losing weight is not immediately noticeable, since due to intense physical activity the tissues may swell at first;
contraindications: any problems with the musculoskeletal system.

So be prepared for a serious challenge if you decide to include such exercises in your training. They are guaranteed to make your body beautiful, but in return they will require a lot of strength and patience.

Disagreements. Some consider Zercher squats to be relatively safe, while others say that the load on the muscles is enormous, which is why the risk of injury is high.

What muscles work

The main load falls on the gluteal, quadriceps and hamstrings, gastrocnemius soleus
How stabilizers work the biceps of the arms, latissimus dorsi and abs

The exercise involves most of the muscles of the body, the load is very similar to the weight distribution in the classic deadlift, these two movements are similar and can be used to develop strength.

Use in training

The Zercher squat is technically more difficult to perform than other types of squats and requires a certain level of physical and strength training.

They are not suitable for beginners . For beginner athletes, it is better to pump up their legs with more traditional exercises - leg press in a machine, leg flexion and extension on a block, lunges).

When the muscles of your legs, back and abs become stronger (usually this takes 3-6 weeks), move on to mastering classic squats with a barbell on your shoulders. Only after this exercise is performed technically correctly can you begin Zercher squats.

Intermediate and advanced levels of training can include Zercher squats in their leg training program. It is used as one of the main leg exercises.

Zercher squats start your quad workout while you have the strength and energy to give it your all. In this case, solid weights are used, with a repetition range of 6-10 times per approach.

The movement is also placed in the middle of the leg complex, using it as a finishing basic one. Medium and light weights are used for 15-20 repetitions.

Also, Zercher squats are actively used in training by strength athletes. For example, strongmen. In this case, the exercise is performed in strength mode, using very heavy weights, in a repetition range of 5 to 1.

Barbell technique

The bar is installed in regular racks at the height of the elbow;
The athlete approaches, places the bar on the elbow;
Removes the barbell from the racks by bending the knees;
Moves away from the racks in three steps, first a step back, then spreading the legs;
Pulls in the stomach and strains it so that holding the barbell becomes comfortable;
Bends the legs at the knee joints and moves the knees to the sides;
Lowers so that the bend of the hip joint is below the bend of the elbow;
Keeps your back straight;
Returns to its original position.

BEST exercise for WRESTLERS and FIGHTERS|Zercher squats|Functional training|Leg pumping

Recommendations for implementation

Before you start doing squats, make sure that the bar rests securely on the crooks of your arms and there is no overweight in any direction.
There is no need to raise your shoulders up, as when doing SHRUGS. This will place additional stress on the trapezius, which can eventually lead to fatigue. Therefore, make sure that they are lowered down.
Do not lean forward too much during the squat itself, this will create a greater load on the lumbar region and knee joints.
The entire load during the exit from the squat should fall on the heels. Shifting it onto your toes can cause you to lose balance and place more stress on your knee joints.
Don't bring your elbows forward. The bar should remain pressed to the body throughout the entire approach.
Well, round your back. Of course, in Zercher squats you are unlikely to drop the barbell, but this deformation of the torso will not give you the opportunity to fully activate the power of the abdominal muscles. We discussed earlier that they play a vital role in this exercise.
The execution level should be average, there are two reasons for this. We must control all phases of movement so as not to injure the knee joint, since a considerable load falls on it in this type of squats. The second reason is difficulty breathing. Due to the position of the barbell, it will be difficult for us to take a deep breath, and after 4-5 repetitions it will become very difficult to breathe. The fast pace of execution will further complicate this process.
Throughout the entire approach, a natural arch should be maintained in the lower back.
When coming out of the squat, do not bring your knees together. This will create a breaking load on the knee joints and, when working with heavy weights, can cause injury.
In the lower position, your knees should not go beyond your toes.

Zercher squats - a powerful exercise for quadriceps

Zercher squats are an unusual strength exercise for developing the muscles of the thighs, in particular the quadriceps. They were invented by Canadian athlete Ed Zercher in the 30s of the last century. Due to their effectiveness, they have become widespread and have become an integral part of the training of many professional athletes.

Anatomy exercises

When performing Zercher squats, the main load goes to the quadriceps. Additionally, the hamstrings, calves and buttocks are included. Since you have to hold the barbell with your hands, the biceps and shoulder muscles work. Stabilization of the position of the body is carried out due to the muscles of the back and abs.

The effectiveness of the exercise is explained by the large array of muscles involved and the unusual amplitude of movement when performing it. Non-standard strength load leads to rapid growth of muscle fibers.

Squats can be performed inside or outside a power rack. In the first case, you take the barbell from the racks and do the exercise. When lifting a barbell from the floor, you should use less weight because the range of motion becomes larger, more difficult to perform, and more likely to injure yourself. Constant monitoring of compliance with the technique is necessary in both cases.

As for the functioning of the joints, the main condition for their safety is the absence of jerks when performing the movement and the correct position of the back. This is especially important if the exercise is performed outside a power rack.

At the lowest point of the amplitude, a significant load falls on the lower back and knee joints. Therefore, the back should always be straight with a natural arch in the lumbar region. This will prevent the load from moving from the muscles to the spine.

The knees should not go beyond the line of the socks.

Of course, when performing any exercise with heavy weights, there is a risk of injury. But, if you follow the correct technique and pay attention to your own body, it is minimal.

The exercise is suitable for both women and men. However, women are advised to use minimal weight or have the assistance of a trainer when performing the movement. It should be borne in mind that this type of squats is designed for professional athletes. The exercises cannot be called completely safe and easy; if you are not confident in your abilities, ask your partner to help you.

Zercher squats can be used to break through plateaus in the classic barbell squat and deadlift.

Contraindications to performing the movement are injuries to the knees, elbow joints or spine.

Execution technique

For safety reasons, it is recommended to perform the exercise in a squat rack. Adjust the height of the supports so that the bar is level between your stomach and chest. Next, install the required weight on the barbell. Place your hands together, placing one palm in the other, place the bar in the crease of your elbow joints, between your shoulder and forearm.

Carefully remove the bar from the racks while keeping your forearms close to your chest. Hold the barbell tightly with your arms bent.
Step back slightly from the counter and place your feet wider than shoulder-width apart. The toes are slightly turned outward. Straighten your back and neck, look forward. A slight arch should appear in the lower back. This is the starting position.
Inhale and slowly squat down, bending your knees and pushing your pelvis back. It is important that your knees point in the same direction as your feet. Make sure your back remains straight and your lower back arched. Lower yourself until there is an angle of 90° or slightly less between your thighs and calves. The elbow joints touch the knees at the lowest point.
As you exhale, rise up, straightening your legs and pushing off the floor.

Do 8-12 reps and return the bar to the supports. Rest and proceed to the next approach.

Useful tips

To make Zercher squats as effective as possible, use the following tips:

Beginners first need to master standard squats with a barbell and only then proceed to the more complicated version.
At the top phase of the movement, do not lean back - this is dangerous from the point of view of the likelihood of falling on your back.
When doing squats, your knees should point in the same direction as your toes. That is, the hips and feet should be in the same plane.
For beginners, it is better to wear a long-sleeve sweater. This way the bar won't rub your hands. If you want to protect your skin, try wrapping a thin terry towel around the barbell. This is true when working with moderate weights; it is better not to do this trick with a heavy barbell.
Work with comfortable weights. It's best to start with light weights. Once you have fully mastered the technique, you can increase the weight by adding no more than 5 kg at a time. The right weight will allow you to do at least 12 repetitions.

The frequency of training is of great importance. First, you should replace regular squats with the Zercher exercise, but not more than once a week. In the future, if necessary, you can move on to doing squats with weights 2 times a week. This is quite enough for the harmonious development of the body.

Zercher squats are an advanced exercise for comprehensive strengthening of the entire musculature and targeted development of the quadriceps. Provided the correct technique is followed, they give quick and noticeable results.

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Zercher squats - a powerful exercise for quadriceps

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What you need for squats

I will answer in two words: desire and the barbell. Although no, in three: racks. The equipment can be found in any normal gym, and the desire can be found when watching motivational videos or when there is clear progress in results.

A clear disadvantage of such squats is the inability of athletes to hold maximum weights. But that’s not what you’re aiming for, am I right? Therefore, you should like Zereher squats. That's all I have for today.

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Zercher squat to increase strength

Warm greetings to sports fans. Alexander Bely is with you and our topic today will touch on the lower part of the body, namely the legs. Many athletes have been trying to enlarge their legs for a long time, but no effort gives the desired result. Today I will share with you such a wonderful exercise that will help overcome this problem - the Zercher squat.

Consider the principle of the exercise

This exercise is little known, it is unlikely that you have heard of it before. Regular members of the gym have about 10-15 basic exercises in their arsenal, mostly they change very rarely. This is where the mistake lies.

Our muscles get used to the load, and it is difficult to surprise them with standard squats day after day.

In addition, we have a huge number of muscles; some of them can be pumped up by adding non-standard exercises to the training program.

Muscle anatomy

This exercise, called Zercher, is named after the famous powerlifter Ed Zercher, who invented this type of squat. Many people will ask, what muscles are involved when performing an exercise? Now I will try to tell you about this in as much detail as possible.

The gluteus maximus muscle, together with the quadriceps femoris, takes on the main load. At the lowest point, the calf muscles tense. However, this is not all. Since the technique implies that the barbell must be held in front of you in the crook of your arms, the deltoids, arms, brachialis, trapezius and pectoral muscles are included in the work.

After we have looked at what muscles are involved when performing this exercise, I would like to look at the main advantages of why you should perform the Zercher squat.

Main advantages

As a result of intensive training, which includes Zercher squats, the muscle mass of the quadriceps will increase, the shape of the hamstrings and buttocks will improve, and the legs will gain strength.

Since the exercise is performed with a barbell in front of you, this results in the development of the core, back and trapezius muscles. The condition of the biceps muscles improves due to contraction.

The Zercher squat will help increase strength when performing deadlifts or front squats.

There are many advantages, you will agree. However, they all count if performed regularly with the correct technique, which we will talk about now.

Interesting Facts

Experts conducted an analysis, thanks to which it became clear that Zercher squats take first place in terms of the main load on the buttocks. Thus, for girls who set themselves the goal of enlarging their butt, the Zercher squat with a wide stance will be simply a panacea.

With classic squats, part of the load is taken by the quadriceps. And Zerchera is exactly what you need to increase your gluteal muscles.