Who is Edward Zercher and what are the benefits of his squat technique? Coach answers

Edward Zercher was an American athlete and powerlifter. The active period of his sports activity was in the 30s of the XX century. One of his greatest achievements was lifting 243 kg in the deadlift with his own weight of 75 kg.

One of the squats he used in his training is now named in his honor. This exercise is often used to pump legs and back, allows you to develop strength and endurance. The effectiveness, benefits and intricacies of the Zercher squat will be discussed in this article.

DDX Fitness master trainer

“Proper technique is key not only to the effectiveness of the exercise, but also to your health.”

Benefits of the exercise

The main benefit is the opportunity to build muscle mass and do it with maximum efficiency. All because of the work of a large array of muscles and non-standard amplitude of movement.

The emphasis in the exercise is on the quadriceps and biceps femoris, as well as on the gluteal muscles. It is in this area that relief will appear and volumes will increase. We can not say nothing about the development of strength of the back muscles and abs.

How to perform correctly

It is important to understand that Zercher squats are a strength exercise that is done with a barbell and involves working with a large weight. It has certain peculiarities in technique, so it should be performed under the supervision of a professional who will correct mistakes. To achieve an effect, you can do three or four sets of 8-10 squats, but beforehand learn how to perform everything without harming the body.

Start with a small weight, work out the technique, and then gradually increase the load, do not rush to take heavy pancakes at once, it is fraught with injury.

Tehnika

• Set the barbell on the racks at the level of the elbow bend. Approach it.
• Place the barbell on the elbow bend, bend the arms and lock them together at the level of the collarbones. Through a squat, remove the barbell from the racks, then take a few steps back.
• Stand with your feet shoulder-width apart, toes pointing forward. Tense your torso and abs, straighten your back and look forward.
• Slowly lower yourself into a squat, simultaneously pulling your pelvis back. Lower down until your thighs are parallel to the floor. Your knees should be aligned with your toes, but not beyond them, and aligned with your feet.
• Then actively bring the muscles of the buttocks and hips to return to the starting position. Straighten up, leaving your torso tense.

Typical mistakes

It is important to remember that in order to perform Zercher squats, you need to have sufficient physical fitness and get advice from a specialist. Regular training in accordance with the correct technique will help you achieve the desired results and minimize the risk of injury. Below we will tell you about typical mistakes in technique.

Backbending. It is important to maintain the natural, anatomical curves of the spine throughout the exercise and avoid rounding in the lumbar region.

Moving the knees. The knees should be aligned with the toes and not out of alignment.

Incorrect axis of motion. Movement should be straight up and down, not forward and backward.

Poor coordination and balance. Control your balance to avoid falls and injuries.

Kontrindikācijas

The list of reasons for restrictions, of course, includes injuries to the spine, knee and hip joints or hips. It is also worth consulting a specialist if there is a hernia, protrusion or discomfort when performing.

The Zercher squat is not recommended for people with limited ankle flexibility. They should first take the time to stretch, and immediately before the exercise, perform a joint warm-up and warm up the target muscles.

Sometimes exercise can carry not only benefits but also the risk of injury, especially for exercises using heavy weights. Pay attention to your technique and do not forget to warm up and stretch.