When Zercher Squats Are Better Than Front Squats

In this QUAH Sal, Adam, & Justin answer the question “What value does a Zercher squat provide that a front squat doesn’t? I find the pain of the bar, in the crook of my arms for Zercher squat, limits the weight I can lift way before my muscle strength does. So, I wonder if I should front squat instead?”
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“ When Zercher Squats Are Better Than Front Squats“
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[@highperteams4023]

3 months after rotator cuff surgery, Zerchers became my only free weight option for lower body. I hated them my whole life--until it was the only thing I could do. So, now I do them 3 days a week. Perspective is a great teacher.

[@showrobber]

Haha true. The same for me with bulgarian Split squats... I did them due to the Corona lockdown with two dumbbels each hand, because i didn't had a barbell and hated this exercise. Now i do them in my gym as heavy Mainlift with a loaded barbell on my neck and love it!

[@LDarlong]

Will they be effective if the weight isn’t that high? In terms of hypertrophy

[@skylerrezentes]

Hell yeah, bro. Had rotator cuff and labrum surgery. Zercher's are much more kind on the shoulder capsule

[@VeinyDickTracy]

Did it help you in the bedroom? 🛌 I remember you saying you needed help in that area too.

[@Bodhinaut]

Same brother. I’ve had 2 shoulder surgeries and lost range of motion to back squat. I love my zerchers.

[@WilliamsWrestlin]

If you're a wrestler, zercher squats as well as zercher good mornings should be a staple to your training

[@AmirMalik-sj3ov]

Because when someone tries to take you down you defend by getting underhooks to defend

[@DYELGAINZ]

@Cornejo I mostly do a LOT of body lock takedowns, it mimics the lift in a while and also improves your grip and traps a lot. Zercher lifts are so useful

[@x-Musashi-x]

Agree

[@icarusnicholas2852]

Love the channel name brah

[@jonathanmesa4834]

FSU wrestling REPRESENT. Crazy to see you out here in the comments

[@schibleh531]

I am loving the Zercher squats. They feel so damn different but a lot more natural than any squat I did.

[@gr33n.]

Yeah, i feel the same!

[@bayupatten4777]

they have a real primal energy to them which i love.

[@joet3123]

@@bayupatten4777 that's for sure. It's one of the most practical exercises I think. We squat and hold sht in front of us all day

[@muaytha1201]

I agree just started doing them and I’m in love lol

[@jevgenijsalunin9820]

I've heard somewhere that they are bullshit and didn't even try them. Now I've tried and they are just freakin' amazing

[@coolbyfar]

My very elderly grandmother took a nasty fall and I’m the only one in the house that could get her up. Inspired me to start training my Zercher Squats seriously

[@percfiend69206]

Hope your grandmother is doing okay and you are successful

[@muvsharma]

I hope both of you are doing well bro.

[@ToddDCLT4]

You don’t need padding just scream while doing it and it won’t matter

[@dbrowne2918]

Did today. Gym staff ask me to keep it down.

[@utubeonly3661]

@@dbrowne2918 😂

[@SasquatchActualFitness]

Just scream light weight baby

[@Sp33dyBeanz]

Lmaooo

[@Schmandgrab]

Shoop !!! AAAaarrr !!

[@demigodubermensch]

I love Zercher Squats and Zercher Carries. They have such a big "real world" carry over.

[@declan5184]

@Who Cares? an ode to labor workers worldwide lol

[@BIGIFANDYELLOWCARD]

I'm 6 foot 2 with a herniated disc so squats are hard to do not only due to the length of my legs but the back injury. These are fantastic.

[@dbjmk8083]

I have a squat rack at home and I started using an old pillow to buffer my arm. It's actually way harder with the pillow and my strength without the pillow shot up. Zercher pillow for the win!

[@moibots1190]

I do the same thing

[@solomonnie6108]

just get a hip thrust pad hahahah

[@alpagator1372]

For me the only real benefit of a Zerhcer squat is that it's the best/safest way to squat without a rack. Which makes sense since that's literally the reason it was invented. Without a rack, sure you can clean the bar to do front squats but unless you practice the technique for the clean it quickly becomes a limiting factor for the weight, with the Zercher holding the bar starts as quite painful but you quickly get used to it. If you do have access to a rack you're better off doing other squat variations, but if you don't or there's some other factor that prevents normal squats then the Zercher is an invaluable addition to your exercise selection.

[@TLSpurgeon]

I feel more leg & glute activation and way better carry over with zercher squats than with back squats and front squats. To me, its the best and most practical real world squat exercise.

[@chadsmith71]

I bought a Zercher pad from AbMat. It's awesome. No pain in the crook of my arms. I don't have the mobility needed for a front squat, and back squats can irritate my lower back, once the weight gets to a certain point. I also think Zercher squats are a more "natural" position for squatting, meaning (just as you guys mention in the video), if you bend over to pick up something heavy, you're basically mimicing that movement with a Zercher squat.

[@DeadbatteryVT1300]

I use a barbell pad for my zercher squats. I love them !

[@humanityenslaved3380]

As a jiu jitsu competitor I feel like zercher squats definitely translates way more into my discipline.

[@capo-amg6755]

Zercher squat is my new favorite exercise Brutal and effective

[@MrObasiah]

Elbow sleeve fixed the discomfort for me. I can reach muscle failure before the uncomfort even becomes noticeable.

[@kingquads6982]

This information is gold men, thanks a lot guys. "We are not posture robots"

[@markceaser8073]

Zercher squats so helped my martial arts training, especially aiki ju jitsu.

[@shredmonkey686]

Just dislocated my shoulder a few days ago and then learned about the zercher squat today. Im gonna try it tomorrow cause front and back squats are pretty scetchy in the weeks following a dislocation.

[@kraken7784]

Why don't you front squar

[@newglorydays-yu6bb]

Good point I’m in a similar situation

[@hunterh889]

Great video! I've been doing lots of high rep zerchers to slowly build up to heavier weights, and is a brutal exercise indeed!

[@wtDrake]

Oh yeah yeah

[@vincentrascon5944]

I'm gonna start doing Zerchers during my next workout 💪💪

[@hunterh889]

@@vincentrascon5944 Nice man, they're great. It'll build your biceps and back a lot as well :D

[@hunterh889]

@@wtDrake ayyy😎

[@joet3123]

Absolutely. I do 2 plates now. I reckon I can do 275. My goal is 315 in the next month or 2

[@fishoxspearo7665]

When my family got covid i could not go out for weeks. All i had at home was a barbell and 2x 20kg and 2x5kg plates no rack so high rep zercher squats and rdls was the only thing i could do for lower body

[@Jotaromilktea]

you could also learn how to clean too

[@michaellopez2070]

Can't think of one good reason not to use a pad with zerchers. It's actually harder with a pad, though less painful, because it isnt' as locked into your elbows and you have to squeeze more to keep it close to your core.

[@Rick-ov5rp]

Incredible bicep shoulder stomach isometric contraction(also mid lower back) so 2 lifts in one!

[@ksr3869]

Fighters love zercher squat🔥

[@redman7540]

Whu

[@redman7540]

Why

[@dumbbuff]

I never realized zercher had a carry-over to stone lifting

[@MindPumpShow]

💯

[@chrisnall5896]

I recently recovered from a herniated disc and have an ECU tear (wrist). Zerchers are oddly enough the only barbell squat that I don't get low back pain or wrist pain

[@jasonwelsh417]

Heavy sandbag zercher squats and carries changed my life

[@mariomolnar3184]

My best Front Squat was 110kg x5 reps. I stopped squatting for 2 months during lockdown, but first time trying it i did 120kg x5 on Zercher Squats. It even keeps my torso more upright. Just use a long sleeve shirt or some knee sleeves

[@whodoyouratemore]

Too many people step in a gym.and get so infatuated with perfect posture for every movement and i wonder what they do when they fall off their bike or fall over running on a concrete path do they have time to align everything before they impact the floor at 15km an hour

[@steve_jackson9933]

I cannot stand front or back squats, I then found out about zerchers, love them. They are horrible, but get the job done.

[@ImOnlySIeeping]

try yoke bar aka safety squat bar

[@AHam-tp5xz]

As someone that does zercher squats. You get used to it after 2 or 3 months. it used to make my forearms numb but now my forearms are fine. maybe the blood vessels got stronger to something from all the constant pressing on it. Idek

[@powskier]

The "Zercher Pro" pad is far superior and worth it. I always hated zerchers until i got one.

[@mikekuj3397]

I just put my knee sleeves on my arms for it

[@StaticDreamsEntert]

Jeez. I have knee sleeves and didn’t even think of that. Thanks for pointing that out lol

[@paalani27]

Same here

[@flow1188]

vastus mediales activation is high. is hard to train with the Common excercises

[@A-RJ]

O.M.G 😮😮😮 tried these the other day now ill never stop doing them

[@bakhtiarsaini9880]

As a person who loves to lift heavy sand bags Zercher squats are the only lift that mimics it I can do in the gym

[@KettlebellMaxxin]

Yup! The bear hug squat is fantastic which is similar to the zercher.

[@SOC-ir6im]

Use an axle bar

[@rhaven090]

"How you lift things in the real world" I'd really love a list of those functional lifts

[@SB-rf2ye]

zercher squats are easier on the back, which might be good or bad, depending on your training. they're also safe to fail. you just drop the weights.

[@chrissheehan5793]

Or just don’t complain and fight thru the pain. Lifting is difficult for a normal person to take seriously. Whether is a back, front, or zercher on or not onto a box each has its own specific benefits for you strength and size. Like it’s said JUST DO IT

[@BizzyBlount08]

I'm going to try the Zurch because twice I've hurt my lower back doing regular squats and I like walking, standing and using my legs in general

[@reb349]

Recovering from a lower back injury, and honestly I only do zercher squats as my main squat movement. I'm lifting way less than I did when I back squatted, but I do notice a lot more rigidity in my trunk now and that's removed all the niggles I used to feel even when my physio said I should be able to go back to being 100% now. Def recommend them. I just do leg press and leg extensions to hammer my quads a bit more as I def feel zerchers more in my core and glutes. But if you've had lower back issues, these are gold

[@NJames-dh6kz]

Zercher squats with an axle are very comfortable and a good option for squatting if you don't have a squat rack.

[@omarcosve]

- Real world exercise - Hit differently the quads

[@richardjessiejohnson9108]

Hoodie or an axle bar helped me with the hurts. I can zercher more than I can front SQT now lol

[@redowlnetwork]

Found you while researching zercher for grappling

[@ms3ben]

Belt squat have a similar movement pattern to zerchers, but you don't have to hold the weight.

[@jvm-tv]

The most functional squat variation.

[@TLSpurgeon]

Exactly! Back squats never made much sense to me. Outside of someone getting on your back, when would you ever back squat in the real world? Zercher squat has 100% real world application.

[@herculesrockefeller4584]

I use old knee braces for the crooks of my arms when I Z squat.

[@Oi-mj6dv]

Zerchers feel fucking amazing. Such a meathead yet satisfying activity

[@benzhuang1759]

I use a curl bar for zercher. No pad needed

[@christopherduffy1703]

I do both zercher and front squats on leg day.

[@goblinsgym]

One solution to the discomfort is to use an EZ curl bar. The curve of the bar hugs the crook of the elbow very nicely, and also makes sure that the bar is centered. I do them with resistance bands rather than weights.

[@AchillesFeel]

Cool! Thanks

[@shanebluesky7452]

Love doing zercher gm

[@hins2693]

I haven't done squats in a couple of years due to tweaking my knee and been worried since, I've also put squats off for too long as I often felt like I was not getting deep enough even though I could go heavy so it's not been in my routine for ages! I tried to back squat and front but it just felt so un natural to me with the positioning. I remembered about this format of squat and I absolutely loved it only on 60kg as I didn't want to overload and wanted to try slap my knees with the bar in term of depth. I'm training to be a wrestler and I feel this will really load up my legs and increase my drive in my trap deadlifts aswell. I can't wait to see the progress and actually feel comfortable squatting for once

[@ducamorisable]

Hows it going?

[@Cokblokula]

In the immortal words of Eddie Hall; Zerchers make you strong as shit.

[@bigdaddywpb]

I use elbow sleeves

[@Misterutubism]

I feel like these guys don't know the meaning of totally different when they call the front squat and zercher squat totally different exercises.

[@matthewmontalvo5066]

I JUST ORDER A PAD FOR MY TRAP BAR TO DO ZERCHER

[@oops262686]

I love how my arms look when I do zercher squats 😉

[@MindPumpShow]

💪

[@nemesis8626]

I would of thought a goblet squat would be more like a functional real life movement than this because never in real life if you pick up an object do you hold it in the middle and balancing on your arms, with the ends of both side of the object unstabalized you hold things more like you would hold a dumbell during a goblet squat, I get you can load the barbell more but I'd rather stick to goblet squats

[@ImOnlySIeeping]

yeah just do 100 rep sets with that 45 lb kettlebell

[@TLSpurgeon]

For combat sports, strength sports, real world heavy lifting, Zercher squats are much more effective than goblet squats.

[@steveos3185]

If you're tall like me.. keep the weight out front. Traditional squats too harsh on the spine for tall ppl

[@t.bruceford4098]

Use kids' swimming noodles. Works perfectly and cheap.

[@CL-Filmz]

"I got more glute activation from the Zercher Squat, it's actually Jessica's favourite squat now" 😜

[@MindPumpShow]

Lol

[@codyaims]

axle bar zerchers are superior

[@S___________]

Pain from the zercher in arms no way it just sits there ???? He's soft

[@nonoasailo9690]

The glutes activation was good for me.

[@AliCanTUNCER8]

Get a THICK bar. I cannot stress THICK enough. Go improvise some street sign pole or go to trainyard for scraps.

[@gblikesnikes]

6’6 shooting guard here and now a regular gym work out patron. Fuck everything about the Zercher squat shit is mad uncomfortable.

[@JohnSmith-es3dn]

Dont be a pus$y

[@hioxd]

Then why not goblet squat lol?

[@TLSpurgeon]

Zercher Squats are much more effective for combat sports, strength sports, and real world heavy lifting. Goblet squats would be good for picking up a baby, small child, and people looking to be healthy and not necessarily "strong".

[@dasdip2001]

quads

[@ShepherdschapelYTexplainsbible]

Stay natural

[@1wisestein]

Terrible zercher, needs more rounding

[@robertsullivan9232]

Zercher for life

[@MindPumpShow]

👍

[@Ajay-uk6kc]

Fat grips

[@nikitaw1982]

lies.

[@mohamedyossef8146]

Not true. Deadlift mimics real life lifts the most.

[@rampagesmackssons508]

So what, they still mimic real life

[@mohamedyossef8146]

@@rampagesmackssons508 it teaches you correct lifting techniques. It’s skill is transferable.

[@TLSpurgeon]

Yes, but zercher squats are a very close second.

[@MrInzombia]

zercher is bicep tear waiting to happen.

[@PeakMotionOfficial]

That makes no sense

[@yettamon956]

Then you might holding it wrong

[@DYELGAINZ]

That's why you hold it close to the bar...

[@ricardo8840]

weaksauce.

[@AdamA-qc6nc]

Yeah it really isn't.

[@ShepherdschapelYTexplainsbible]

Shepherdschapelcom Theseasonorg explains the whole Bible God bless 1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23 2. UNDERSTAND the wages of sin is death. Romans 6:23 3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9 4. REPENT of your sins Luke 13:3 5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15 6. PUT ON the whole armor of God. Ephesians 6:11 7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4 8. WATCH and PRAY until the true Christ returns Luke 12:37 Remain as a chaste virgin waiting for her true husband (Christ). 2 Corinthians 11:2