The Zercher Squat: The Most Underrated Squat
The Zercher Squat: The Most Underrated Squat?
What is the most underrated squat exercise? What’s your opinion on it? Let us know in the comments section!
Zercher Squats are one of the best exercises for building muscle mass and strength. They’re great for beginners because they require little equipment and don’t cause injury. However, they aren’t necessarily ideal if you want to build size or strength without adding significant weight.
A common misconception is that Zerchers are just another variation of the back squat. While there are certainly similarities between them, they have their own unique characteristics. Here’s why…
1) Zerchers Are More Difficult Than Back Squats
If you’ve ever tried to do a back squat with poor form, you’ll understand how difficult it can be. You need to keep your spine neutral throughout the movement. If you start leaning forward at any point during the lift, you’re going to fall backwards.
This isn’t always easy when starting out, but once you get used to it, it becomes second nature.
With a Zercher squat, however, you’re essentially doing a front squat with less support underneath you (i.e., no rack).
It’s easy to let your knees cave inward or bend too far forward, especially when you’re starting out. This makes the exercise more difficult and also increases your risk of injury.
2) Your Legs Bear More Of The Weight
With a traditional back squat, most of the weight is supported by your upper body.
Sources & references used in this article:
- Why Everyone Can & Should Squat the Same: 101 Truths (J Seedman – advancedhumanperformance.com)
- Analyzing Change-of-Direction and the Laterally Resisted Split Squat: Incorporating a Lateral Vector into the Single Leg Squat (D Maddy – 2020 – scholarworks.boisestate.edu)
- The complete guide to functional training (A Collins – 2012 – books.google.com)
- Doggcrapp Training uses its base template in 2 sessions plugged into three days. Session A: chest, shoulders, triceps, back width, back thickness Session B … (A Friday – rptsllc.wordpress.com)
- Monthly Archives: January 2015 (LPSI Belong – h2labsofficial.wordpress.com)
- The Upright Go Posture Device-SttB Articles (LPSI Belong)
- Specialized strap system for use with barbells (SA Bird – photo.scottandrewbird.com)
- Clinical reasoning framework for thoracic spine exercise prescription in sport: a systematic review and narrative synthesis (DPJ Barrow – US Patent App. 16/419,029, 2019 – Google Patents)