KettlebellPlanet.com

Yesterday I posted an interview with Dan John where among other things he recommends including zercher squats in your training.

The zercher squat is an underused squat variation that will build strength and size in not only the legs, but the abs and upper back as well. Often when you fail on a back squat it isn't because your legs aren't strong enough to push the weight up (just look at how much you can leg press), but your hamstrings, lower back, upper back and/or abs are not strong enough to keep you upright. So, with zercher's you are going to strengthen many of those weak points.

Also, I find this squat does not put stress on the lower back to the same degree that back squats do. So if lower back pain is preventing you from squatting, mix in some zerchers.

Here is the workout the Bells of Steel crew did today.

• Kettlebell Swings
• 10 x 20
• Zercher Squat
• 70 x 5, 120 x 5, 160 x 5, 210 x 5, 255 x 3, 300 x 3, 345 x 1, 395 x miss (arms couldn't hold the weight on the way up)
• Strongman Log Clean and Press
• 65 x 5, 115 x 5, 155 x 5, 205 x 3, 235 x 1, 265 x miss, 1, 1
• 215 x 2 x 3

Later that day I did a quick kettlebell workout of double kb rack squats, double kb presses, flex band curls and Turkish Get-ups.

Here is a video I found of a lifter doing zercher squats without a power rack.


If you are looking to train for powerlifting or strongman in Calgary, come check out our home base, Strive Fitness and Performance.

http://www.kettlebellplanet.com/