“I don’t do Zercher squats because I’m not in prison”
So remarked strength training legend Jim Wendler (I’m not sure of the original source of the quote, but I am certain it was him who said it – according to Google it’s in one of his books).
His is a fair comment considering that conventional barbell squat variations (i.e. regular back and front squats) are far and away your best option for building a powerful, muscular pair of legs.
However.
That’s not to say Zercher squats are entirely useless. Actually, they’ve long been a regular part of my rotation (I generally train Zerchers as a primary movement one or two times per year and use them as a supplementary lift more frequently than that).
Why?
Two reasons:
1) A better movement for building general toughness (of both physical and mental kinds) you will struggle to find, and,
2) Picking a heavy weight up off the ground, getting under far enough to rest the bar on your thighs, transitioning the bar into the crook of your arms, cracking out a handful of squats, and politely returning the bar to the ground (i.e. not dropping it like a thug) is fun as hell.
Probably the purest expression of strength, balance, coordination, and sheer bloody-mindedness possible using standard gym equipment, in my opinion.
Solid transfer to pretty much everything else you get up to outside the gym as well, given moving stuff in the “real world” almost always involves significant changes of position while under load.
When it comes to performing Zerchers, I’ve always found sticking towards the lower end of the rep spectrum to be most efficient and effective. I cannot say for sure why, only that when I’ve done them for high(er) reps (8+), I’ve ended up with sore forearms and little else. Perhaps because the true value is in the transition and driving the weight up from a dead stop?
Who knows?
I certainly don’t.
But I do know that if you want a smart, safe system for driving your Zerchers (or most other barbell presses, pulls, and squats) up that has you mostly down in the sub five rep range, you’ll greatly enjoy “The Six Week Peak”.
This eBook was once an integral part of a 6 week coaching package which is no longer for sale.
But it’s such a sleek and simple little system I figured it’d be a shame to let it sit on my hard drive gathering dust.
The price?
£20.
A lot less than a bag of whey protein (apart from those “bargain basement” tubs that will give you diabetes).
And, I daresay, the info inside, properly applied, will do more for your ability to add weight to the bar than circa 50 servings of slimy gunk.
But I am biased.
Whatever.
If you want it, go here to fully inform yourself prior to purchase:
https://philtyreman.co.uk/peak
Thank you,
Phil Tyreman