Zercher squats - an exercise for leg strength and power

Initial position

To begin, place the barbell on racks or place it in a power rack at the level of your upper abdomen.

Stand facing the barbell, bend your elbows and clasp the bar with your forearms so that it lies in the creases of your elbows. You can cross your forearms in front of your chest while holding the bar tightly. Or simply keep your arms bent at the elbows, like hooks.

Immediately pay attention to the symmetrical position of your hands on the bar so that there is no overweight on one side.

Remove the bar from the racks, take a step back (or forward, depending on the structure of the racks). Place your feet shoulder-width apart or wider. Turn your socks slightly to the sides.

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.

Zercher squats, exercise technique

Squat down smoothly, keeping your back straight. Lower yourself until your thighs are parallel to the floor or lower. Immediately return to the reverse position. Repeat as many times as necessary and then return the bar to the racks.

Zercher Squats

Benefits of Squats

By performing Zercher squats, you can expect the following results:

Increase in muscle mass of the quadriceps muscle (quadriceps);
Increasing the volume of the hamstrings and gluteals;
Increase in overall leg muscle strength;
Development of explosive power;
Improved biceps condition due to isometric muscle tension;
Development of the muscles of the upper back;
Improving squat mechanics and fulcrum;
Unloading the spine by removing axial load.

The effectiveness of Zercher squats lies in the work of a large array of muscles involved, as well as a non-standard range of motion. Which leads to a rapid increase in muscle fibers.

How to use Zercher squats in your training

And in addition, a couple of useful ideas for using this type of squats in various training programs. After all, we usually see them in exercises for strength and muscle mass. But you can do Zercher squats in fat-burning workouts.

Fat burning workouts

Zercher squats can be part of your circuit training. Considering that you have most likely never done them, this will be an additional stimulus for the body to produce growth hormone and catabolic hormones necessary to reduce the fat component.

Circuit training example:

Deadlift 3x12-15 Push-ups 3x12-15 Zercher squats 3x12-15 Lying crunches 3x25-30

Mass-gaining training

Once a week, you can replace your usual squats with a barbell on your shoulders with Zercher squats. This will break up the usual routine, but will allow you to maintain motor skill in squats - a good technique that is quickly lost if the pauses between workouts are too long (wrote about this here: Muscle training once a week?).

An example of a complex for the thigh muscles (three workouts per week):

Monday

Squats with a barbell on the shoulders 4x15-5 (reverse progression of repetitions as the working weight increases) Lunges with dumbbells in hands 3x8-10 Deadlift or deadlift 3x8-10

Wednesday

Zercher squats 3x8-10 Leg curls in the simulator 3x8-10

Friday

Squats with a barbell on the shoulders 3x8-10 Lunges with dumbbells in hands 3x8-10

Strength training

For two squat workouts per week, replace regular squats in one workout with Zercher squats with slightly more sets, but lighter weight and fewer reps.

What gives? Improving squat technique without overloading the back.

Monday

Squats with a barbell on the shoulders 5x5

Thursday

Zercher squats 6x8-10 (weight 60-70% of the worker in squats).

Take advantage of this wonderful exercise!

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.

Other effective squats

Tabata is one of the effective methods of interval training. Tabata was originally invented for training with some intervals of 20 and 10 seconds. A person should work intensely for 20 seconds, and then rest 2 times less. Tabata consists of 8 repeated cycles (total duration of execution - 4 minutes).

Tabata is difficult to perform for beginners and experienced athletes, which is its advantage. The set of exercises includes not only squats, but also jumps and pull-ups. The movements are combined. At home, you can burn off energy by doing aerobic squats. It is suitable in cases where you need to develop sufficient endurance. At the same time, aerobic squats preserve muscle mass.

Plyometric training makes it possible to improve an athlete's power and increase reaction speed . Plyometric actions are carried out at a fast pace, which makes it possible to burn more than 500 kcal at one time. And to improve coordination, Spartan squats, which involve squats on 1 leg, are ideal.

If you do deadlifts, their difference from regular exercises is in the location of the bar. It is held in the hands, and not on the shoulders themselves or behind (in front) of them. Anderson squats, which require the use of a power rack, are also performed with a barbell.

Whichever of the presented squats a beginner chooses, one must always take into account the rules of execution and act in accordance with the provided technique. This will help you achieve success and not harm your health. What type of exercise to choose or what to include in an individual program determines the athlete's goal and physical condition.

Within the walls of the “YourRevolution1905” club, we are ready to professionally help you tighten your body and improve your physical shape. Whole sets of exercises developed by certified specialists, nutritional recommendations, “smart” weighing and much more, all this will help you achieve your goal as effectively as possible. For the most effective and quick results, you can train individually (one-on-one with a trainer) or in mini-groups of up to ten people. Come to our classes and we will help you become the best version of yourself!

What muscles are developed with squats?

What muscles are developed with squats?
Hips: quadriceps and hamstrings, adductors.

Buttock muscles: gluteus maximus, medius and minimus.

Back: spinal column extensors - keep the back straight.

Calf muscles: gastrocnemius, tibialis and soleus.

Different forms of squats allow you to focus on different areas. The wider the legs are placed, the more the adductor muscles of the thighs (inner thigh) develop. The stronger the forward bend, the stronger the development of the hamstrings and buttocks. And the less the body tilts forward, the stronger the quadriceps develop.

The main load in the exercise is received by the leg muscles, mainly the quadriceps, which, in fact, is logical, since even though these are squats with a barbell on the hands, they are still squats. Also, in any squats, the long back muscle receives a significant share of the load, in this case especially, but to a greater extent precisely when Zercher squats are not performed in a training frame.

The joints are in a relatively safe condition, although if you jerk, you may get injured. It is necessary to be extremely careful when performing Zercher squats outside the training frame, since in this case the athlete needs to bend down very deeply, as a result of which the entire load in the lower phase of the exercise falls on the long back muscles, as during a deadlift from a stand.

Execution technique

Stand near the barbell with your feet wider than shoulder-width apart and your toes turned slightly to the sides, distributing your center of gravity in your heel and outer foot.
Bend your back in the lower back and tighten your buttocks to form a noticeable arch of your back, lift your head up.
Place your palms one inside the other and bend your elbows at an angle of 90°, and then place the barbell on your forearms, resting it on your biceps.
Holding the barbell in your hands, sit slightly below parallel until the bar lightly touches your knee joint.
As you exhale, return to the starting position, but do not straighten your knees completely.

Benefits of Exercise

For a fitness specialist, the main advantage is the opportunity to work out maximum muscles in a minimum of time. The truth is harsh - a person who does, for example, 4 working sets of squats of 8-10 repetitions with a relatively high weight, pumps up his abs and goes home or to work will be better built than his friend who hangs out in the gym for an hour and a half, but only does flexion and extension, and, at most, some platform leg presses.

For athletes and advanced amateurs, the squat is good because:

Builds overall lean body mass . The back also grows from squatting, it’s not for nothing that experienced people will always identify someone who is lying about their working weights on the Internet precisely by the appearance of their “pillars” (long back muscles);
Allows you to work more powerfully with your legs in all sports disciplines . MMA fighters and boxers, track and field athletes and football players squat with a barbell. Yes, they don’t lift the same weights as powerlifters, but they do this exercise to build power in the off-season. Plus, power squats are a key way to prevent injuries;
Changes the shape of the hips and buttocks . In "old school" bodybuilding there is no leg training for a healthy person without squats. Lunges and platform presses are auxiliary exercises, squats are the main ones;
Serves as an indicator of overall strength . Although pure strength is mostly tested, it is only useful to know it in powerlifting competitions. And exercises like the leg press are not indicators of strength, since they do not work the core muscles;
Improves health , including blood circulation in the pelvic organs, and increases bone strength;
Increases energy expenditure during training, helps burn fat and build muscle

Opinions differ regarding the benefits of squats for beginners and exercise enthusiasts. Objectively, squatting with minimal weights improves coordination of movements, increases joint mobility and strengthens ligaments. It does not contribute to injury if performed smoothly and under control. Opponents of beginner squats argue that such people's muscles are too weak to support the weight on their back and perform the movement technically correctly. In fact, it makes sense to give a short period of “pumping up” the muscles in the machines before squats, but it’s not worth delaying it for 4-5 months, as some trainers do, so as not to teach beginners the technique. The problem with beginners and amateurs is precisely the lack of skill and low joint mobility. The easiest way to do this is by squatting.

Are squats bad for your knees?

If a person does not have serious problems with the knee joints initially, then squats are completely harmless. But provided that they are performed correctly (see below - squat technique). Moreover, squats, performed correctly, significantly improve the condition of the knee joints, as there is a balance in the flexibility of the muscles that flex and extend the legs at the knees.

Note! All squats with additional weight require approval from your doctor if you have problems with the spine and joints.

Bodyweight squats

In this paragraph I give brief descriptions of the exercises with photos so as not to increase the volume of text. But at the end of the article you will find links to detailed descriptions of almost all squat options.

This is the simplest and most accessible version of squats. It can be used in literally any conditions: at home training, on trips, in a hotel, on a hike and on the beach.

Squats. Initial position.

To perform squats, stand straight, feet shoulder-width apart, toes slightly apart. Tighten your lower back, move your pelvis back and slightly tilt your torso forward, bend your knees and lower yourself as low as possible (as far as your flexibility allows). Then vigorously rise to the starting position.

Recommendations for squats

To make Zercher squats more effective and less traumatic, you need to consider the following points:

The main condition for safety is to perform the exercise without sudden movements and keep your back straight. In a squat, a large load is placed on the spine and knee joints, which is why you need to keep your back straight with a natural deflection in the lower back, so the load does not go from the muscles to the spine;
Control your knees so that they do not go beyond the line of your toes;
How deep to squat is an individual decision for everyone, depending on capabilities;
Keep your elbows close to your body;
The force with the legs should come from the heels at the lowest point;
Direct your gaze straight ahead, do not watch your toes, otherwise you will fall forward;
If you decide to perform Zercher squats with a heavy weight, then use a wrap/towel to reduce the pressure of the bar on the bends of your arms;
Also, for heavy weights, it is recommended to use a weightlifting belt;
The exercise can be used as an alternative to regular squats for back problems.

Zercher squats can be used during a “stagnation” to change the angle of loading and shock the leg muscles. The exercise is effective for pumping up areas of the legs that do not receive enough load. The muscles receive an unusual load, which leads to hypertrophy - a reaction to stress. As a result, you will get an increase in muscle mass.

Alternative 1: Front Squats

Arguments in favor of replacement. It's still a squat, but since the bar is on the chest instead of the shoulders, the difference is very big. Compared to standard squats, front squats target the quads more than the glutes, so this is a great exercise for anyone looking to tone the front of their thighs.

Front Squats

But what is especially important for people with lower back pain, front squats force you to keep your body in the most vertical position (otherwise the barbell will fall to the floor), thereby reducing the load on the spine.

Expert advice. Cross your arms over your chest to create a “shelf” for the barbell. Use the grip that suits you best. Lower yourself until your thighs are almost parallel to the floor.

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.

Essence

The Zercher strength load is a multi-joint exercise characterized by a pushing type of force (push). The barbell is clamped with the inner elbow bends of both hands, and squats are performed with it. At the same time, the whole muscle ensemble is worked out:

target muscle (relaxing) - gluteus maximus;
synergists (work in different directions) - quadriceps (takes on the main load), soleus, adductors;
dynamic stabilizers (fix the position of the body at the moment of movement) - the back of the thigh, calf muscles (tense at the bottom point of the squat);
stabilizers (responsible for balance) - deltoids, periosteal, pectoralis major, trapezius, levator scapulae, biceps, brachialis, brachioradialis (worked due to the fact that the barbell rises on the elbow bends);
antagonist-stabilizers are the abdominal press, due to which the back and spine are unloaded.

The main load falls on the quadriceps, but other muscles throughout the body take an active part in performing Zercher squats. As a result of regular training, you get a six-pack belly, elastic buttocks, toned breasts and sculpted hips. At the same time, such loads require a lot of effort from the body, and it has to burn a sufficient number of calories. This is how weight loss occurs.

Make a conclusion, gentlemen: men can perform this exercise to pump up muscle mass, and women - for the purpose of losing weight and shaping their figure. In the end, everyone will be happy.

About safety. Joints are practically not at risk of injury if the exercise is performed correctly, without sudden shocks. By following the algorithm of actions, you evenly distribute the load between your knees and lower back.