How to squat heavy without a squat rack ...

Discussion in 'Gator Country Health and Fitness' started by Dreamliner, May 20, 2012.

  1. Dreamliner
    Online

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,128
    Likes Received:
    235
    Trophy Points:
    63
    Ratings Received:
    +1,024
    Enter the Zercher Squat:

    http://www.youtube.com/watch?v=tq1maZuQTgI

    If you can deal with the elbow discomfort (varies from person to person, can be alleviated with padding, supposedly you get used to it), it offers these distinct advantages over the barbell squat:

    (1) Less spinal compression since weight is not on shoulders.

    (2) With weight low and in front, you can maintain a more upright posture.

    (3) You can squat lower, really down into the hole.

    It's what I would call a self-limiting exercise. You're constrained by a number of factors including how much you can deadlift, how much pressure your elbows can endure and how heavy you can go and still rise from a rock-bottom, dead-stop position.

    I consider self-limiting a good thing. It means that in theory, at least, it is harder to hurt yourself.
  2. Dreamliner
    Online

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,128
    Likes Received:
    235
    Trophy Points:
    63
    Ratings Received:
    +1,024
    BTW, tried these with a mere 115 yesterday ... and my quads are quite sore for the first time in many months. I did each rep from a dead-stop.
  3. Allanon
    Online

    Allanon Well-Known Member

    Joined:
    Jan 30, 2010
    Messages:
    3,846
    Likes Received:
    389
    Trophy Points:
    83
    Ratings Received:
    +434
    We did these the other night but the dumbbells we have were very hard to hold with our elbows so we just held it to our chest with our hands.
  4. Dreamliner
    Online

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,128
    Likes Received:
    235
    Trophy Points:
    63
    Ratings Received:
    +1,024
    Sounds like the old dumbbell curl squat. No, you can't hold much. But it's great for the core and preparatory for heavier squatting.

Share This Page