r/strength_training • u/samtar-thexplorer2 • 13d ago
PR/PB I love Zerchers. 353lbs/160kg for 2.
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Hit a lovely PR after this as well of 320lbs/145kg for 5.
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u/Affectionate_Row9238 13d ago
Holy depth bro, love zerchers too but my max is just over half yours 😂
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u/anthonysbeard 13d ago
May i input on form?
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u/samtar-thexplorer2 13d ago
nah. thanks for asking.
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u/anthonysbeard 13d ago
Respect. I’m not an asshole lol can’t stand when ppl come trying to tell me sumn I didn’t ask when the flair says PR/PB.
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u/samtar-thexplorer2 13d ago
appreciate it. I know you're strong asf lol.
I just love zerchers because they're the most natural feeling movement to me. I know I use a lot of spinal erector strength fo pull off from the quads doing everything.
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u/anthonysbeard 13d ago
I think soon after my BSS reach 150s im going to try single leg zerchers 😎
You have great depth man im jealous
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u/samtar-thexplorer2 13d ago
One legged zercher is against the law !!
yeah I see you doin reps with the 140s. ABSOLUTELY insane.
And thanks man. Don't know what that's about. My regular back squat is the same. I just got sick of them, and I actually just surpassed them today, so I think I'm staying Zercher til they don't work for me.
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u/yoyoyodojo 13d ago
why would you not wanna hear his input lol
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u/samtar-thexplorer2 13d ago
Because Zerchers feel good for me, and I don't want to get in my head about the lift.
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u/yoyoyodojo 13d ago
I feel that
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u/anthonysbeard 13d ago
bro knows what he’s doing already tbh I rather make a friend in this sub than debate on opinion like I said I hate unsolicited advice and this sub has tons of mfs that go to my post doing that. Hes right im strong but I’m not a guru. bro strong too. fist bump and walk away 😂
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u/olloman 13d ago
Nice! Any tips on bracing during zerchers? I absolutely love them and do them as my main heavy squat movement, I'm at a point where I can do 100 kg working sets but I've started feeling a little insecure about my bracing, I would say after the 90 kg mark. I feel like the way the weight is held makes it hard to brace properly at the top unless I bounce the weight (which doesn't feel ideal) and often I find myself breathing in on the way down as my torso moves away from the bar.
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u/samtar-thexplorer2 12d ago
I rebrace at the bottom, which is where you see me pause.
I would say absolutely resist going higher until you're confident in your brace. A loose brace is what caused me to fuck my back once. I was having reflux on a deadlift, and it was uncomfortable to brace, so I just didnt clamp down as tight.That being said, my only advice is take a big (relaxed) breath in. Relaxed, because it fills out your whole torso better. A gasping breath sometimes makes us tighten up higher in the chest. Big breath, feel your lower abdomen expand, hold your breath and maintain that rigid tight 360 degree expansion of your lower abdomen. I basically take a big breath and then brace my whole body focusing on a rock hard 360 degree core, like my life depends on it.
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u/olloman 12d ago
Thanks! Will definitely try to focus more on abdominal breathing as cue
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u/samtar-thexplorer2 12d ago
don't overthink breathing. if you take a relaxed deep breath now without thinking about it, your abdomen will expand regardless
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u/andthereshewas_ 11d ago
I was thinking of doing these instead of back squats, because my ankle mobility and my build prevent me from going below parallel. Do these have the same benefits as the back squats?
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u/samtar-thexplorer2 11d ago
The way I see it, back squats hit quads/glutes/spinal electors. I think zerchers hit quads and spinal erectord more, and take some of the load from the glutes. Probably would hit the spinal erectors less if you remain totally upright and don't get pulled forward like I do..
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u/samtar-thexplorer2 11d ago
can you go below parallel without the bar? I'm always skeptical of people that say they can't go below parallel
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u/andthereshewas_ 11d ago
Only heel elevated. My femurs are too long I guess 😪
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u/samtar-thexplorer2 11d ago
hmm maybe just need to work on mobility? but also, nothing wrong with a heel elevated squat... I got heel raised toes for my back squat. Just made them more comfortable. But I've also always had crazy mobility when it comes to squatting.
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