441.3K
JUZERCHER squats are the squats for life.
Period.
#squats #legday #squatsfordays
@juddlienhard
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527.6K
TO302kg/665lb Zercher Lift to Zercher Squat.
Hitting this has been my main strength target since returning from bicep tendon reattachment surgery.
The next time I hit 300+kg on this sequence, I’ll do it from the floor on my @texaspowerbars deadlift bar. I plan to keep the initial pick as DOH as I continue to progress this lift, but my grip strength isn’t quite up to scratch to hit 300kg from the floor with the deadlift bar right now. That’ll come soon enough.
If I wasn’t already, hitting this target definitely now moves me out of “post-surgery” mode, and into a new training phase. This next phase will change things up quite a lot and I’m very excited for it. I’ll go over some of the new focuses soon.
Jeans: @barbellapparel Relaxed Athletic Fit 2.0
The New Physically Fortified Program Designed With @jailhousestrong out now. Link in my bio.
Nutrition: @tdir_ah
@tom_haviland
367.4K
COHave you tried Zercher Squats?
@coacheugeneteo
433.6K
CH8 Reasons I Do Zercher Squats Instead of Back Squats
1. Better Quad Engagement
Because the bar sits in front of your body, Zercher squats keep you more upright. This places more emphasis on the quadriceps, especially the vastus medialis (teardrop).
2. Massive Core Activation
Your abs, obliques, and spinal stabilizers have to work overtime to keep your torso upright. It’s basically a squat + heavy core exercise at the same time.
3. Less Stress on the Lower Back
Back squats can overload the lumbar spine, especially if your torso leans forward. Zerchers distribute the load more through the hips and core, which many lifters find more comfortable.
4. Builds the Entire Posterior Chain
Zerchers hammer the glutes, hamstrings, and erectors while also demanding stability from the upper back.
5. Improves Upper Back Strength
Holding the bar in the elbow crease forces your lats, traps, and rhomboids to stay tight. This builds a thicker upper back that carries over to other lifts.
6. More Natural for Certain Body Structures
People with shorter torsos, long femurs, or strong core dominance often feel more balanced with Zerchers than with back squats.
7. Better Carryover to Athletic Strength
The front-loaded position mimics real-world strength patterns like picking up objects, grappling, or explosive movements in sports.
8. Forces Proper Squat Mechanics
If your form breaks down, the bar literally pulls you forward. This teaches you to keep tight posture, engaged core, and proper depth.
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#ZercherSquat
#LegDayTraining
#StrengthTraining
#NaturalBodybuilding
#GymEducation
@chosenoneofficiall
43.1K
BAStrongman Emanuel Pescari reps out four Zercher squats at 235 kilos/518 pounds like a beast 🔥🔥🔥Amazing lift, Emanuel!
🎥: @emanuelpescari
@barbend
102.4K
IAZercher deadlift 💀🤯 Taking on 2 more motivated people for 1:1 coaching ready to level up their fitness. Comment ‘LEVEL UP’ and I’ll personally reach out. 💪
@iamquinstott
22.5K
_Rimma be real honest when I say these zerchers were the highlight of my week 🤘🏻
working sets:
1x5 65%
1x5 75%
1x5 85%
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#glutesworkout #legday🍑#squatspo
#thickthighsprettyeyes #glutesfordays #barbellsquats #deepsquats #zerchersquats #glutesandhamstrings #fitnessmodel #glutes #zerchersquat #zercher #squatsfordays #shesquatsbro #squatsbooty
@_rachel_lynn_strength
678.6K
MRFor competitive BJJ and judo fighters, Zercher variations are a must.
The carryover to grappling sports is absolutely immense. Loading the weight in the crook of your elbows directly simulates the braced core and engaged upper back needed for a strong posture, underhook, body lock, or clinch fight. It’s one of the most direct ways to build strength that translates to the mats.
This movement and tempo specifically is focusing more on my power and hip drive, translating to more explosive throws and takedown.
If you’re serious about your performance, add Zercher variations to your strength and conditioning.
#BJJStrength #JudoTraining #grapplingstrength #judo #bjj
@mrbobbyrich
181.2K
BIHigh Hip Zercher Deadlift - age 57, December 29, 2025, 11:05 am
⚠️CAUTION: THIS VIDEO IS FOR ENTERTAINMENT PURPOSES ONLY. THE ACTION(S) SHOWN CAN BE DANGEROUS OR FATAL. PLEASE VIEW WITH DISCRETION.
I like Zercher lifts because they feel good and they work well with my knees.
And like everyone says, they do indeed simulate the conditions and difficulty of picking a large and heavy object off the ground.
To practice moving bodies, sandbags are great but the heavy ones are hard to come by.
A Zercher carried barbell allows me to get all the rounding of the back and shoulders that I need to reinforce those areas against breakage.
There’s more to say about this great lift but it’s New Year’s Eve and I’ve got to go party.
See you in 2026!🎊
@billmaeda
378.4K
RO#wtf ? 😳 300-LB (137-kg) Zercher #squat by 12-year-old #weightlifter @roryvanulft … Over 3 times body weight.
➡️ @roryvanulft for more.
@roryvanulft
22.2K
AIFinally cracked 3 plates on Zercher squat 🥲 320lbs/145kg with a little left in the tank
@airin_avery_phd
415.9K
DRHave you been here👇🏼
1️⃣ Your core turns on before the rep even starts
You feel stacked and braced without thinking about it. No wobble. No searching for tension.
2️⃣ Your upper back suddenly looks thicker
Zercher load forces constant upper back engagement. Your posture improves everywhere else too.
3️⃣ Your regular squats feel way lighter
Barbell squats and split squats feel more controlled because your torso strength is no longer the weak link.
4️⃣ Your hips and adductors get stupid strong
That front leg has to stabilise hard. You feel strength in places most lifts never touch.
5️⃣ Single leg work stops feeling like conditioning
What used to feel brutal now feels powerful. You’re actually loading it instead of surviving it.
Don’t forget to follow @dreforathletes 💪🏼
@dreforathletes
✨ Guida alla Scoperta #Zercher
Instagram ospita 130K post sotto #Zercher, creando uno degli ecosistemi visivi più vivaci della piattaforma.
#Zercher è uno dei trend più coinvolgenti su Instagram in questo momento. Con oltre 130K post in questa categoria, creator come @mrbobbyrich, @tom_haviland and @juddlienhard stanno guidando la strada con i loro contenuti virali. Esplora questi video popolari in modo anonimo su Pictame.
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Domande Frequenti Su #Zercher
Con Pictame, puoi sfogliare tutti i reels e i video #Zercher senza accedere a Instagram. Nessun account richiesto e la tua attività rimane privata.
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Analisi di 12 reel
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Posta regolarmente 3-5x/settimana in orari attivi
Suggerimenti per la Creazione di Contenuti e Strategia
💡 I contenuti top ottengono oltre 10K visualizzazioni - concentrati sui primi 3 secondi
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✨ Molti creator verificati sono attivi (75%) - studia il loro stile di contenuto
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Esplorare Zercher#zercher squat vs squat#zercher good morning#zercher squat for back strength#zercher deadlift form tips#zercher lifts#zercher deadlift variations#sentadilla zercher#zercher squat vs back squat