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Barbell Can Zercher Squats do it all?

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Here’s this as well....just a meaningless(to anyone besides me) addition -

I really enjoy Z Squats.

I’m sure everyone has had movement that they just look forward to practicing because it’s an absolute blast.

Right now & for the past 18 months that’s been the Z Squat for me.

IMO there’s definitely something to be said about maintaining a certain level of fun factor in your training.

Not at the expense of neglecting important movement patterns or weak points BUT if you can have fun, stay fresh and consistently see increases performance in across the board( in the gym and real life) then I believe your in a good spot.

Will this “good spot” last forever? Probably not. Nothing lasts for ever but as long as it works....it works.
 
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Chase Hines said:
Here’s this as well....just a meaningless(to anyone besides me) addition -
I really enjoy Z Squats.
I’m sure everyone has had movement that they just look forward to practicing because it’s an absolute blast.
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Totally understand you. For me it is the bench press or overhead press (nobody else is doing it at the gym...).
Some fun in deadlift for the weight, hate front squats and pull ups because I'm bad at them.
You convinced me to do the Zercher!
 
If I ever have access to a barbell again, the one exercise I'd want to do is the Zercher squat. I've never tried them but @Tony Gracia posts video of himself doing them on Instagram and it looks fun!

"Fun"....?
 
I did 5x5 Zercher Squats Wednesday with a light weigth (50KG) to start. I liked it.
And yesterday pain in my lower back was gone!
Coincidence or did it put something back in place? :)
Who knows but it is great....
 
Jeff Roark said:
I'm starting to think the Zerchers may be the best all around lower body movement for me.
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Interesting. I think the same about front squats, which is another "weight held in front" movement. Whenever I focus on front squats many things seem to improve. It's ironic because of the three main squat movements - high bar, low bar, and front - the front squat uses the least amount of weight. (I don't count the overhead squat as a "squat" movement because rarely can someone use enough weight to adequately train the legs.)
 
Chase Hines said:
This is a really interesting question that I’m excited to see feedback on.

I’ll start by framing it up -

The Zercher Squat, Zercher Carry, KB C&P & KB Carry Variation have made up 99% of my training over the past 18 months.

All the KB & carry stuff has really been GPP. I’m really not pushing the intensity. Just really solid consistent work.

The Zercher Squat is the only movement I’ve really focused on increasing. When I started 18 months ago 185 was brutal. Now I’m pretty comfortable with 275-315.

I’ve deadlifted less than 5 times in the last 18 months but in each of those DL sessions I’ve PR’d.

Here’s my question -

Can the Zercher Squat replace the DL?
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Very late to the party.

I've asked myself the same question over the last decade.

And IMO, yes.
 
I'm really enjoying this thread. Could someone point me in the direction of good StrongFirst examples of the Zercher squat or deadlift using a kettlebell. (If even possible). Thank you in advance.
 
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MikeTheBear said:
Interesting. I think the same about front squats, which is another "weight held in front" movement. Whenever I focus on front squats many things seem to improve. It's ironic because of the three main squat movements - high bar, low bar, and front - the front squat uses the least amount of weight. (I don't count the overhead squat as a "squat" movement because rarely can someone use enough weight to adequately train the legs.)
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I also do and now love Front Squats. I have one goal for this year and that is a 2xBW Front Squat. Chasing my goal of a 2xBW FS is what lead me to doing Zercher Squats. Upper back is my weakness and there is nothing like Zerchers to hit that area. After I hit my FS goal I'm considering putting my main focus on the Zercher and see how I can take it. I'm also considering a sandbag shouldering goal too, so we'll see.
 
Chase Hines said:
Yea. At this point in my training I’d have to say yes.
100% it’s working FOR ME as a full replacement.

Just had another really solid week with 3x Z Squats. Never felt so fresh.

We’ll see what that looks like 10 years from now :)
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This is really all that matters - "FOR ME."

For what it's worth, one of the biggest reasons I like the ZSQ, is that in my mind, it's the barbell version of the Goblet Squat, only better.

Holding the barbell in the crooks of the elbows does a multitude of beneficial things, all of which makes the squat "better:"
  1. Keeps the ribcage on top of the pelvis, which creates rigidity/stiffness, and protects the lumbar spine
  2. Compresses the respiratory muscles, teaching and training you to take a full diaphragmatic breath, aiding in creating Intra-Abdominal Pressure (see #1)
  3. #1&#2 create reflexive core contraction(s) which creates hip mobility and increase ROM
  4. All of which create a more "natural" alignment for you squat, which creates less negative systemic stress, associated with other squats like the back squat
  5. Plus, it's easily accessible - no rack, shoes, or belt needed. Simply pick it up (DL) if from the floor to knees, squat down, hook the elbows in, take a big breath, and stand up and repeat as much as you desire.
Just my $0.02...
 
Lotto said:
Could someone point me in the direction of good StrongFirst examples of the Zercher squat or deadlift using a kettlebell. (If even possible).
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Cameron Harn had some good Zerchers with kettlebells on his Instagram, but I don't know how to find them. Anyway, lots of great stuff on here! You could message him to ask.
 
@Steve Freides great lift, but is that what KB Zercher Squat meant? I thought it meant kettlebells. That's my confusion
Your lift - deadlifting the barbell, then zercher squat - I love! I've got more than one or two weird looks when I've done it
 
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