“I don’t do Zercher squats because I’m not in prison”
Is a quote from strength training master and author of the esteemed 5/3/1 training system, Jim Wendler.
A solid take and one I was reminded of when one of my clients (who has to remain anonymous for a variety of reasons) asked me about whether or not he ought to include them in his training.
Answer:
No.
Here is why:
This fine, upstanding gent is still relatively new to lifting weights The Phil Tyreman Way. Consequently, he is still working towards building a respectable base of strength in the “core” barbell lifts (squats, bench presses, overhead presses, deadlifts, rows, and close variations thereof).
For someone in his situation, there’s little to be gained and much risk to be assumed by having a crack at Zercher squats.
For example, doing them properly involves deadlifting the bar from the floor, squatting back down to rest the bar on the quads, then getting the arms underneath it so the bar is (painfully) nestled in the crook of the elbow.
It doesn’t take a genius to figure out that this is a highly technical movement, requiring tremendous balance, coordination, mobility, and, of course, strength (particularly back strength).
None of which is possessed by probably 90% of people who have been training for under two years and well over half of people who have been training longer than that.
However.
I do think Zercher squats are fine for lifters who possess the attributes I just mentioned for two reasons:
1) They build mental and physical toughness.
Zercher squats provide a level of raw challenge you are unlikely to find outside of strongman exercises like stone lifting.
Everything is tested due to the complexity of the lift and the duration of your sets (sets of Zerchers from the floor often run up to a minute or more due to the setup and close down, which means you will be “under the bar” for far longer with a high percentage of your one rep max than with, say, regular back squats).
2) They’re fun.
Yes, you heard that right.
I am saying that it’s OK to do certain lifts simply because they are fun.
However.
You have to “earn the right” to this fun otherwise you’re just wasting your time and will almost certainly end up afflicting yourself with a debilitating (and completely avoidable) injury.
So.
If you are ready and willing to build a rock-solid foundation of muscle and strength by mastering the basics (and, critically, learn how to write, modify, and develop your own programmes while you go) hasten to the below page whereon I shall explain how to do it:
https://philtyreman.co.uk/programme/
Thank you,
Phil Tyreman