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The zercher style of lifting is not often spoken of. And people who don't know about it are certainly missing out. Zercher lifts are a strong favorite of strength and bodybuilding professionals. This style of lifting is excellent for core training and should be incorporated into dedicated strength conditioning routines.
The zercher squat originates from the man himself, Ed Zercher, who used basic, raw materials, such as anvils, axels and wrecking balls to perform his exercises and weight lifting routines.
Essentially, zercher lifting includes the use of a weight held in front of the body in the crooks of the arms. Once you've got the weight in place, you may need a spotter to help you place the weight safely and properly, you'll be able to capitalize on an otherwise basic movement, transferring power to maximize the active muscles groups involved. The fun part is that zercher lifts can be performed with sandbags, barbells, axles, rocks, logs; virtually anything with a proper length and even distribution of weight.
A zercher squat lift is different from a traditional squat because the bar is not positioned on the shoulders as it normally is. Instead, by placing the bar on the inside of your elbows, you concentrate core muscle groups, effectively isolating those areas. You may experience some discomfort from your initial attempts at this type of workout, but as with most workouts, you will get used to it and your body will acclimate to this unusual positioning and lifting. For the best results and safest lifting, you should push your knees apart, push your chest up and push your glutes out. In this manner, you will perfect your squat lifting technique as well.
For improved results, you should also consider using a thicker weight bar. This will not only create greater comfort, but will help provide some additional surface area for greater weight distribution, affording some additional balance.
The starting position involves the weighted bar beginning at rest on the floor. You will then deadlifted to just above the knees, moving the bar towards the lower quadriceps. Now, gradually squat with the bar securely positioned on your lower thighs, moving the bar until it slowly reaches the crooks of your arms. At this point, stand up in a slow and gradual movement, hold for a few seconds and then gradually return the bar to its resting place to complete a rep.
This workout greatly benefits the core muscles and is an excellent addition to any weight lifter's regimen.
