Thread 76484984

Why do they destroy me faster than any other exercise? I can do them with proper form but feel gassed after 2 sets of 10 reps @ 70%

>>76484984 (OP)
You have to constantly engage your core the whole time the bar is in your arms in order to prevent yourself from tipping forwards. Unlike other squat variations, Zerchers don't really have a rest position where you can catch your breath for a sec - whether at the bottom, with the bar across the thighs, or at the top, you're constantly working to keep the weight in place relative to your center of gravity.
This is good though. Do enough of these and you'll build fearsome core strength and maybe even get a bit of conditioning out of it.

The bar usually tips out of my arms cause I forget to engage my biceps and squeeze tight, I suppose. I've only done them a handful of times but can only get around my max front squat weight. Is that normal? I see dudes online with 170-200kg zercher squats and they don't look like they could FS that.

>>76485068
Make sure you set up the bar just right before you lift it off the rack. I usually pronate my forearms and set the bar half an inch or so back from the actual crook of my elbow, not on top of the bicep but close to it. I also interlace the fingers of both hands together.
It shouldn't take much effort to keep the bar racked, you're not really using your biceps to hold it up at all.

>>76484984 (OP)
>I can do them with proper form but feel gassed after 2 sets of 10 reps @ 70%
cause u can't breathe properly when u're squashing your diaphragm and chest is locked

regular squats are retarded, this shit is full retard

>>76484984 (OP)
>legs above 5 reps
You are an absolute madman

everyone who does them says they build that mythical "functional strength". why not just lift a real object if your goal is to be better at lifting a real object? kegs are free, as are stones and sandbags are cheap as chips.

>>76484984 (OP)
I do zergers high up like a front squat for the core gains.

>>76485106
Why do you even lift weights? Just go grab a rock you faggot

>>76485131
>Why do you even lift weights
i lift weights to be stronger and more muscular.

>>76485131
>Just go grab a rock you faggot
i have and i will. rocks are weights midwit. go tell tom stoltman, who lifted a 600lb stone that he doesn't lift weights, or any of the scottish stonelifters who routinely pick up 400lb+ natural stones like they're nothing. ig mateusz kieliszkowski isn't a lifter, nor are the basque stonelifters, who have never seen a barbell in their lives.
you don't know any of these names because you don't know the first thing about what you are talking about. midwits should have some humility.

is this a legitimate technique?
https://www.youtube.com/watch?v=m-dzr8WYWKQ
dont have a rack yet

>>76484984 (OP)
Do you eventually get used to the pain in the elbow crook? I have small bones, it's hurts real bad

>>76486625
It is but it's hard to get your balance right at first
Another way is to do a zercher deadlift into a squat but retarded newbies have no idea how to put down the bar without sliding it down their arms so i prefer to recommend having a rack

>>76486735
Alternatively you can just two cuckstools/yoga girl stools and put the weight above them

>>76486625
squat stands are like $70 on amazon

>>76485106
nothing functional about these workouts unless your occupation is lifting up bars
>>76485268
unironically lifting stones is more functional that lifting weights because it closely mimic that actual positions you use to lift stuff off the ground (back curled, torso forward and then bulled back)

>>76485095
>regular squats are retarded, this shit is full retard
sounds like its optimal for gains then

I want to do these so bad, but my arm is fucked up from breaking it

>>76488916
start with a low weight and see where it starts hurting
its actually causes much less stress on the arms than you would think

>>76487886
If you get stronger you get stronger. It is irrelevant what tool you use you fuckin rube.

>>76489029
Really? I'll try it tomorrow

>>76489346
yes really, use a pad and start with an empty bar. youll feel tenderness inside your elbows and thats expeted and goes away
obviously i dont know where you broke your arm or any other details so dont come crying here if your arm falls off but yes its true that theres much less stress on your elbows than you think

I prefer doing them from the floor, get some deadlift singles in too. Been a long time but worked up to 190kg as a stick, great exercise

>>76485068
Depending on your biomechanics a lot of people will zercher more than they FS. Limitation is often not strength but getting used to heavy weights across your forearms