What the hell is a Zercher Squat?
This odd looking squat variation is named after a Mr Ed Zercher, a All-Around Weightlifter in the 1930’s, best known for this style of squatting.
Ow yeah, he also had a reported deadlift of 3.45x bodyweight. Yes thats 243kg / 536lbs at a bodyweight of 79kg / 156lb!
The Zercher squat’s bar placement (held in the crook of the elbows, see picture above) offers considerable benefits over a front squat or back squat, mainly in the development of upper back and spinal erector strength.
Those who struggle during deadlifts and back/front squats due to spinal and/or upper back rounding can greatly benefit from this exercise.
Whilst a barbell is one tool of choice, odd objects like sandbags (used today) can make this movement even more of a challenge and punishing on the midline.
Remember…Strong People Are Harder To Kill.
Workout of the Day – CrossFit
A) Back Squat: 3 x 5, across
B) Bench Press: 3 x 3, build to a heavy 3
C) 10 down to 1 reps of:
Sandbag zercher squat or double kettlebell front rack squat
Between each set 10 Russian kettlebell swings 32/24kg
Workout of the Day – Structural Strength
A1) Incline dumbbell flys x 10-15 reps
A2) Bent over dumbbell raise x 10-15 reps
B1) Weighted ring dips x 10-12
B2) Bent over barbell rows x 10-12
C1) Front squat x 8-12
C2) Sumo-deadlift x 8-12
*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)
3-5 sets, rest as needed
Side plank with rotations x 10 per side
Single arm overhead carry, 50m per side
Workout of the Day – MetCon
15 Sandbag to shoulder
15 Sandbag shoulder to overhead
15 Sandbag clean & jerks