A Zercher Squat question

[finnegan]

First off, I don't work out in a gym, and I only have one good spotter that works out w/ me regularly. That being said, you all have shamed me into doing squats. This is what I did tonight:
I put the racks on my bench to the top holes, crossed my arms under the bar so that it was cradled in the crook of my elbow, and squatted until my butt hit the bench. My reasons for doing this are twofold. First off, if I have to dump the weight, I have more control of it than if I were doing a back squat; and won't be dropping weights on concrete. Second, I have an elbow injury that doesn't affect my functional strength, but hinders my range of mobility (calcium buildup near the joint I've yet to have corrective surgery on) so front squats cause excruciating pain in said elbow. I did 225 x 5, for 5 sets; and feel that I can go heavier safely.

My question is: Are there any drawbacks (other than not being able to go lower than the bench, of course) to this? Any other suggestions? My range of motion on the affected elbow is about 45 degrees less than the other.

 

[Klotz]

Those are called Zercher squats.

Back squats allow you to do more weights, which is why they are considered the most essential form of squatting (I think).

You can do back squats with one spotter, and you can also try to do front squats either by cleaning the weight or lifting it up from the bench rack.

 

[finnegan]

Those are called Zercher squats.

Back squats allow you to do more weights, which is why they are considered the most essential form of squatting (I think).

You can do back squats with one spotter, and you can also try to do front squats either by cleaning the weight or lifting it up from the bench rack.

I'm new to squatting, so bear with me. Where do I tell him to stand? Cleans hurt like a bitch when the arms compress in the front. Any tips on back squatting w/o a cage?
Thanks for the name. I couldn't remember, but I saw it on here.
edit: I'm much stronger than my spotter, and I don't think that he could safely grab the weight if he were to be directly behind me.

 

[Klotz]

I think the proper way is for the person to stand behind you with their hands by your lats, and then push up on the lats when need be.

How high is your bench rack? You can probably start in like half squat postion and get your grip ready, then go from there.

If you have two saw horses you could make yourself some safety devices for squats. If not, you can train yourself to safely drop it from your back. I don't really know how to do that; when I'm in trouble I just keep going down and have faith in the rack.

 

[finnegan]

I think the proper way is for the person to stand behind you with their hands by your lats, and then push up on the lats when need be.

How high is your bench rack? You can probably start in like half squat postion and get your grip ready, then go from there.

If you have two saw horses you could make yourself some safety devices for squats. If not, you can train yourself to safely drop it from your back. I don't really know how to do that; when I'm in trouble I just keep going down and have faith in the rack.

Bench rack is about 4 feet approx.

Sawhorses it is. I've got the lumber on hand. Good thinking until I can make my own cage.

 

[Yep.]

I agree with everything Klotz says.

5 sets of 5 with 225 doing Zercher squats is pretty solid for being new to squatting. Keep that shit up.

 

[deadlyshaolin]

Boy oh boy, is your life about to change. I'm completely serious, squats will change your life.

First off, about your setup; I'm glad to hear you're considering making some saw horses. They're used pretty commonly in many Oly lifting gyms for some reason. You can see it here:
http://youtube.com/watch?v=hkSN3f-a3Ok

If your elbows are bothering you, then clean grip front squats will be difficult for you. In your case, I'd suggest the cross-armed approach (performed below by the illustrious Bob Sapp):

Zercher squats have incredible athletic carryover in terms of wrestling/grappling, but for maximal load I'd go with back squats.

 

[DEVILsSON]

I am surprised no1 mentioned this but why not loop lifting straps around the bar and hold the straps with your hands on front squats. My wrists have hurt like mofos when forced to bend back....partly due to poor flexibility and partly due to injuries....now I use the strapsaround the bar then take the ends and loop them into a handle like D shape and then grasp that with my hands.....holding on couldnt be easier and my wrists are dandy....

 

[COLONEL KURTZ]

I've done these a couple times. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

 

[Klotz]

I think I'm going to try Zercher's today.

 

[Revok]

I've done these a couple times. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

I've never understood how to perform this lift. How the hell do you not end up driving the bar into your achilles?

 

[finnegan]

I do them on a fairly regular basis at least once a week. I am not sure how much carryover to a back squat it actually has, I would guess the Zercher method would have alot more similarities to a back squat. Ultimately I am just happy if I keep shifting more and more weight with a leg pressing movement.

Zerchers will give you a really good core though.

Thanks for all the info on this. I'll definitely check out the log.

 

[deadlyshaolin]

Whenever I do Zercher squats, all I think of is slamming someone on his head, Quinton Rampage Jackson style. Or as he likes to put it, "whoopin that ass."

 

[finnegan]

I've done these a couple times. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

I tried these tonight. I think the two of the these lifts will become my mainstay.

 

[Yep.]

Whenever I do Zercher squats, all I think of is slamming someone on his head, Quinton Rampage Jackson style. Or as he likes to put it, "whoopin that ass."

I simply think of picking someone up and manhandling him.

Heavy Zercher squats = ability to throw someone around like a rag doll.

 

[oyaji poi]

You guys are all kickin' it old school now, lifting like the guys in the days before squat racks. Start doing some bent-presses and wearing leapard-skin shorts.

 

[fat_wilhelm]

I simply think of picking someone up and manhandling him.

Heavy Zercher squats = ability to throw someone around like a rag doll.

You are so on the money with that. This is Craig Smith:

http://www.youtube.com/watch?v=I6ntgtm2eII

This is what he does:

http://www.youtube.com/watch?v=63p_qmszEm0

-----------------

Here's a vid of how to spot (posted mainly because Amanda Harris is freaking awesome):

http://www.youtube.com/watch?v=ssxNbQguJgk

 

[BadNews]

What I've found to be great about Zerchers being a fighter is that you don't have to valsalva like a heavy back squat as much. I do them off the pins in a rack from a dead start, and even when I go heavy, I can do a long pressurized exhale through the whole lift. I've found that holding breath while while lifting or practicing leads to holding breath while sparring/fighting or on any hard exertion. And that leads to gassing quick. Plus they are a great ab stengthener and specific to clinch and slams.

 

[Klotz]

Would y'all recommend replacing lunges with Zerchers?

 

[#1can]

Would y'all recommend replacing lunges with Zerchers?

probably not, one is a lunge, one is a squat. there are some similarities in specific muscles involved, but a lunge is still a lunge. i dont lunge, but i know i should.