Zercher Carry "TOP Secret" Spinal Erector Exercise (MUST TRY)

[@mountaindog1]

Link to the Powerbuilding program: mountaindogdiet.com/programs/the-unity/

[@FabledGentleman]

Bicep video: ten trillion views! Spinal erectors: twenty thousand. My job is to stand 8-10 hours straight. No lunch breaks. And it feels like my spinal erectors are about to commit suicide some times. This exercise right here, not only makes your erectors stronger, making it easier to stand up for hours, but it also makes your deadlift stronger as well. The spinal erectors are an insanely important muscle group, that i think way too many people neglect it. When it comes to back, most people think lats. When it comes to arms, most people only think biceps. When it comes to legs, most people think quads. When it comes to stomach, most people think six pack. Don't forget to train all your muscles, your body is designed to work as a well oiled machine, where every bits and piece plays a role. If some muscle groups gets overtrained, they can cause stress on the weaker ones, causing pain and even injury in the process. There are plenty of exercises that train the spinal erectors, but this one here is one of the few who actually isolates it. And R.I.P. John. Thanks for all your fantastic advice and training tips.

[@clarity2115]

Def. going to give these a shot.

[@nero.pt96]

John you’re the encyclopedia of bodybuilding. You ain’t cocky either, always humble and let people like me other amateurs feel like there’s hope in this industry. Saying this with tears in my eyes.

[@Mikemummy33]

Thank you! This is what I was missing is something for this area. Being 6'3 this is clutch. Have struggled with weakness in my mid back spinal erector area forever. Thanks mountain dog!

[@mofojohnson1]

I did this all last weekend carrying sandbags and 100 paving stones through my house to the back garden. Absolutely knackered after it

[@randommcranderson5155]

Laughs in Kyriakos Grizzly

[@RickyBobby42069]

All hail the bloat.

[@levonschaftin3676]

[bloat intensifies]

[@zntei2374]

AAAAAAAAAAAAAAAAAH

[@ricks1502]

Don't know who this 'Zercher' person is, but big thanks to them. Someone posted a recommendation to do Zercher squats after you posted the 'Dynamic Squats' vid and now this. Never heard of them. KZbin search and began doing Zercher squats. Found my legs are plenty strong, the limiting factor in the chain is core and spinal erectors. Now this. Going to get much stronger in my core, too.

[@asifashad]

You were such a legendary teacher John Meadows.. this is still the best explanation on KZbin about how and why to do the Zercher carries and what it targets.... I miss you John!!😢

[@lucusl2787]

I do this quite a lot at my job! I'm a farmer and I carry calves in the same way. They range from all different weights, it's an incredible exercise to do. Your core really starts to feel it

[@blackknight9156]

The bloatlord is proud. His children are following in his footsteps to combat the difficult.

[@abrahamkassis3138]

Rest in Peace.😔

[@brianhickey5949]

Dang! John takes a movement I do - the Zercher squat - and moves it to a carry. What great way to do back work!!

[@tiernanelliott9267]

The bugez would like to know your location

[@mikeb9396]

That’s the EliteFTS headquarters.

[@What-he5pr]

@@mikeb9396 nice name

[@SFRB1187]

Highly underrated exercise. Strongman Powerbuilding!

[@kacperbala7983]

RIP legend

[@parisvale2561]

Thanks can not wait to try it out - I have been looking to find new ways to strengthen my lower back without a machine!

[@richardcorsillo9819]

CONGRATS ON 500k SUBSCRIBERS

[@jwdshihan]

RIP Meadows. Thank you for guidance.

[@illgorhythm1578]

I would of loved to see the dumb bell variation demonstration, but thanks still appreciate the content.

[@TheAyatollahofNofappollah]

Thanks! I think these and Strong Man in general are great for injury prevention.

[@SchuyFit]

Gold in less than 5 minutes. Thanks John!

[@keithianlocke]

I do these with a long bar on low cable pulley, marching on the spot. Works great.

[@pamspray1413]

John, what would you recommend I lift weight wise doing this type of excercise for my frame at 5'3 120, I do pump on a daily but not sure about this workout, I've never done it before & I'm interested in trying this. Btw you're channel is the ABSOLUTE best, you explained it so well, & demonstrated even better, great knowledge ❤️

[@mountaindog1]

might want to start with a dumbbell

[@pamspray1413]

I got heart from.Johnbut I wanted an answer instead lol it I'll take the ❤️👍

[@pamspray1413]

@@mountaindog1 ok thank you Sunshine!😘

[@littlebigonecalgary]

mountaindog1 I am a small female shorter than 5'3" and used to weigh 120 but now 115 😪. I use a sandbag. I also use a 3 foot or 5 foot fat bar (I might have bought from elitefts, but I cannot remember) and the fat bar works well and I use elbow pads.. You can also use the bags of sand you by in the winter for icy road conditions, you can also use a wooden toolbox with a handle and put weight plates inside the toolbox. I am not sure if you could use a 35 lb or 45 lb plate laid flat and wide in your arms and add more plates on top if you can do more weight. I may be small but I never give up🔥 So I have made some suggestions here you can use at the gym or at home.

[@martinvlcek374]

Jeeeez that intro looks legit 💪💪💪

[@redlinefitnessx]

I like fun, unique stuff! Thanks John!

[@shwetanksingh9630]

Misss you legend ❤️

[@phinnphace]

Zerchers were great for me post a carpal tunnel surg. I need to add those back

[@mandem2617]

Great instruction video! This exercise is awesome. Thanks John, you the man

[@Flow_State1991]

John love the vids mate. And apriciate your consistency with the uploads. Get some food in ya boy you have lost some size along with me. 😃. Fan from UK. Gym re opened Monday. Iv been dieing 2 get back to it.

[@kenwaynewalker28]

Mountaindog will have the angels yoked!!! 🙏🏿🙏🏿😇😇

[@Shreadington]

Always great content John!

[@georgeanagnos384]

Hey John! Thank you for this video. I appreciate the comments on form. My low back can be “temperamental” when performing certain exercises. Have a great weekend!

[@neoLover23]

When will we get the collab with Steve Shaw massive iron?

[@francik4225]

You have to live it.

[@deven9565]

Zercher holds really helped my squats and deadlifts

[@Rawmilkandzerchers]

I usually include a 60s zercher static hold on back day with 225 on the bar.

[@Frosty_Tips_]

Nice exercise, can't wait to try it today!

[@MB-rh1me]

love you john!

[@saad-1]

Great exercise John. I have found using a kettlebell with same hold as the barbell also fires up the spinal erectors. Have a great day 🙌❤️🏋️‍♀️👏

[@nikitaw1982]

Zercher march in place with a heavy barbel is great too if want more weight

[@therealcoachbobby]

John, there's no doubt that you know way more than I do and you also have the better physique to prove it. My question here centers around what is the best/most efficient way to train the spinal erectors. The Zercher exercise you show here is an isometric exercise in that the muscles of the erector spinae are in contraction/flexed but they aren't moving thru any range of motion. Wouldn't a better option be to train those muscles against resistance while performing trunk extension? That way the muscles are moving thru their full range of motion against resistance instead of just staying isometrically contracted. The analogy is we wouldn't just only train our biceps by holding a weight in the contracted position isometrically because it's not the most effective or efficient way to train/get stronger/ bigger biceps. Wouldn't this be the case with the erector muscles too? Shouldn't they be trained against resistance thru their range of motion? Thanks for all that you do John. Love the videos!

[@mountaindog1]

You make good points and I have put many exercises on here using a full range of motion for spinal erectors. This is another tool, and my low back the best it has in years since I started these.

[@AdrianButler86]

What ur saying had some truth. It will be of benefit to work them thru full ROM such as with a lighter weight and standing still in that zercher position and let ur trunk roll inward a bit like a ab crunch followed by straightened trunk aka stand erect. How ever these muscles are primarily isometric/static contraction oriented in terms of their daily functions most of the time even during lifting in n out of thr gym so it is always optimal to work a muscle or group of muscles on the body with specificity to their function in the real-world. U are not wrong tho and I agree and love variety so duff types of ROM and even isolated holds are great

[@FifthWiseMonkey]

Great exercise , if space is limited you could use a bag of sand, quite comfortable to hold

[@ebenezersureshworkaccount8947]

I wish my gym had a large open turf area to do carries like this.

[@Msamir1986]

You are amazing trainer and presenter

[@EjkoBejkoTaralejko]

does the weight of the barbell matter here, what range should we go for?

[@nonachyourbusiness1164]

Seems like a great exercise. Takes a lot of space though.

[@mountaindog1]

It does!

[@ravenspadegirl]

an weighted ez bar would work and is shorter. Making it easier to negotiate the gym

[@oduneyeman]

Thanks Mr Meadows

[@MyMediaConsulting]

Atlas stones are also great for this exercise.

[@Anthonie-q1b]

I can use a sand bag for this?? Im so trying this tomorrow. Thank yiu

[@Kiskassklan]

you could maybe carry a dumbell like if holding to do a one dumbell squat?

[@seightan]

recently joined a gym with a conan wheel.. bout to throw down on these

[@Litche]

Great video! Also how important should eaa be on my list of supplements and if I’m eating 1gram of protein per lb of body weight do I need eaa??

[@mountaindog1]

try them intra with a carb source and see what happens with recovery.

[@Litche]

@@mountaindog1 thanks John!

[@tribunaldude]

The BloatLord must be proud of you. RIP big man

[@Gw49172]

What lense was used for the footage? Incredible focus

[@nmnate]

I think I totally need to get some sandbags, been putting it off. I guess I can always carry a barbell in the meantime, though. :)

[@nikitaw1982]

I do Latin samba stems in the rack. Or marching on the spot. I domt have the space

[@uchinan_chiburu]

how bout a double kettlebell rack carry?

[@jbains786]

Thank you sir 👍🏽

[@skeletorrobo]

Thanks. Starts with a strong back.

[@davidduffy3021]

Excellent

[@FatherhoodAndFitness]

Beast Mode 💪

[@kylebutterfield2461]

Hey man I live in pickerington and i was wondering how the American Barbell gym is. Im 16 and very into bodybuilding and I have good genetics but im stuck at planet fitness. Bench is okay with smith but squats and deadlifts are a nightmare.

[@mountaindog1]

you need to check it out

[@kylebutterfield2461]

@@mountaindog1 Absolutely, once summer comes around I will check it out and look into switching to that gym

[@maratonlegendelenemirei3352]

Would it be better to do the Zercher walk on a treadmill?

[@kasper52173]

👍🏾

[@MatChronicles]

What volume are you prescribing on these? I do BJJ and sometimes we're in situations where we are front loaded and need to hold our opponents up in front of us. I prescribed :60s in my programming for the first 4 weeks and :90s for the next 4 weeks as a progression using a barbell.. Do you think this would be too much ?

[@danielszemborski]

Couldn't a person just hold the dumbbell like in a goblet squat? Thanks.

[@gymguy281]

I don’t know I would feel like you would try to imitate the bar bell by holding it sideways and having it over your chest where the ends of the dumbbells resting in your arms

[@nikitaw1982]

This and a slosh pipe would be good

[@simonthomson8266]

Hi John, recent Mind Pump POD, mentioned leaving reps in the tank and its more benificial than training to fail, would love to hear your thoughts. Thanks

[@malinoisnation9392]

I’d imagined a heavy sandbag would be good too

[@JoseManuel-lf6cj]

Que pena que no los traduzca a Español, un saludo desde VIGO (España) 👍💪💪

[@mr.coffee540]

Hey John, did you ever do a video on how to increase testoserone as a natural for bodybuilding? Thank you.

[@bychen5011]

“I know the power of the patriarchy. I know what men can do when they’re angry.”

[@jmichel70]

Thanks

[@T13f]

How (much) do these differ from walking in a front rack position like for front squats?

[@guliverovi]

If there is no space for walking, do you think heavier static work would work?

[@Sweet_TRT]

Perfect timing

[@mcluhansalem7547]

Hi can I do it with small barbdlle ??

[@Kempiet]

Man this would be great for me building up strength for the sheep fields when we have some lame lambs that don’t wanna move

[@momatotsosrorudodi]

Sandbag carries may be just as good, if not better, while being far less cost prohibitive.

[@Kempiet]

@@momatotsosrorudodi yeah! Or just sheep. Carry em about a bit

[@SerratusAnterior]

Would Zercher high knees have the same effect? My gym doesn't have a long turf to do things like that.

[@ronroyce6]

Hey John I have a small doubt regarding this one. I do this in my tiny home gym inside the power cage. I'm unable to walk but I lift my legs in place as if I'm walking but I'm still inside the rack. Would that work the same muscles and give me the same benefit of this exercise or is locomotion necessary?

[@ashearera]

When you said “James” I thought it was the James Seals comeback haha!

[@mountaindog1]

some day!

[@jonentero6334]

why not just do RDLs?

[@rnd815]

How to fix imbalance in spinal erectors, my left is like twice a size of right

[@nikitaw1982]

Yeah a low yoke seems a good investment

[@77confusedzombie77]

lol I carry things like this every day at work

[@td6460]

This video is for people who do not work.

[@77confusedzombie77]

@@td6460 Do you have a similar video for people who work but don't want to work

[@roystrauss5961]

What are the benefits of doing this exercise?

[@krystianskowron7231]

ZERCHER SQUAT ( fix it all 🤔 ) 👍

[@its_james_fitness]

If there's one thing harder it's front squats

[@nikitaw1982]

Yoke carry on a treadmill

[@mahdialshahrani3567]

Man, love you for what you doing.l feel sad when I see you getting smaller 👋

[@chicofrancisco8694]

💪👏🇧🇷

[@lelandgaunt9985]

Heheh “erector.”

[@weknowhisvoice9296]

Turn to Jesus people he died for you sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized if you have faith in Jesus then you will live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless,..,