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Zercher Squats???
- Thread starter EricDraven
- Start date
Mike_Rojas
New member
same thing happened to me.. they just appeared out of nowhere this morning 
Zerchers are great and i love them. but not for quad. and i hate front squats........... my solution. Overhead squats. The knees are supposed to go out over the toe, which brings in more recruitment. But im all about wsb right now and i have been doing mine trying not to let my knee go over the toe, and my hip and quads are taking the beating of a life time.......... wow....... this is one of my new favorite exerices.
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The shins should be as vertical as possible in any squat. I know not everyone can do that, but you shouldn't TRY to jut your knee out. To the contrary, the lower you go, irrespective of knee position, the more muscle you recruit, because the lower you go the more hamstring is recruited. You will get the same quad stress (minus the knee stress) by keeping the knees over the toes as you will way in front of them. Plus, you get to keep your knee caps until you're old.
For me the only difference between overhead and zercher is the amount of ab strength required to balance.
For me the only difference between overhead and zercher is the amount of ab strength required to balance.
spatts said:
good point. since i am training wsb. i do every squat with knees trying to jut out to the side. But on overhead i will say i seem to not feel a ton of hamstring..........(could be that everything else makes them hurt too so i cant notice). but the knees tend to go over the toes on oly lifts compared to powerlifting movments. but ill agree the lower you go the more muscle you recruit. if you bottom these out, and push your knees out, your hips take an incredible beaten. Quads just take a ton of abuse as well.
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lol...yeah, the rest hurts so much you can't tell.
My knees don't go over on olys, but that's why I said that I understand some people have to do that (biomechanics, flexibiligy, whatever...). Like I said before, I can go ATF shoulder width or at 48" and still have my knees behind my toes...even with a bar overhead.
Pushing the knees to the sides really seams to save my joints. Glad I finally figured that out before I started lifting alot of weight.
My knees don't go over on olys, but that's why I said that I understand some people have to do that (biomechanics, flexibiligy, whatever...). Like I said before, I can go ATF shoulder width or at 48" and still have my knees behind my toes...even with a bar overhead.
Pushing the knees to the sides really seams to save my joints. Glad I finally figured that out before I started lifting alot of weight.
well i started a little later, but pushing the knees out is a life saver............. plus a nice way to put an extra 100lbs on lifts..... so yeah its great. by the way i love overhead squats....... there my new favorite exerices.......... just thought i would let you know
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