Page 58 - 02ed2018
P. 58
ZERCHER pass out due to the unique nature of the
loading protocol may also have
SQUATS MADE something to do with this effect.
BETTER So what’s the solution to this love-hate
Zercher squat dilemma? Unilateral
Dr. Joel Seedman, Ph.D. Zercher Squats!!!!!
That’s right performing Zercher squats
Let’s face it, Zercher squats tend to be and a variation thereof using the single
one of the more comfortable, safe, and leg protocol does the trick. That’s
natural squatting variations. That is of because the lifter can employ loads
course until you start using closer to 50% of their usual Bilateral
substantially heavier loads in which Zercher squat weight while
case a movement that previously felt simultaneously taxing the lower body.
therapeutic and natural on the body As a result, the legs get crushed yet the
ends up feeling horribly uncomfortable lifter is spared the inevitable torture
and unnatural. This is something I associated with heavier Zercher loads.
frequently experience with my athletes If you really want to up the intensity of
and clients as well as myself.
the movement, try implementing a brief
As they begin warming up the Zercher eccentric isometric protocol as I show
squats and progressing their loads, the in the video.
first few sets feel rock solid oftentimes As an added bonus single leg Zercher
producing a response from the clients squat variations are also excellent for
such as “wow I really like this squat improving asymmetries in the lower
variation” or “golly gee, these make me body, enhancing lower body mobility,
feel warm and fuzzy all over”. Well increasing foot and ankle stability, and
maybe not that extreme but you get my improving overall body alignment and
drift. posture.
However, all this love for the Zercher
squat quickly goes out the window SINGLE LEG ZERCHER
once they start approaching loads GOOD
closer to 70% of their max weight. MORNINGS/RDL'S
Much of this has to do with the upper
body and core giving out before the Zercher good mornings/RDL is an
legs not to mention the discomfort of effective hip hinge exercise for taxing
holding a heavy load that’s lodged the posterior chain. Unfortunately
between your forearms and biceps heavy loads can feel quite
tendon. Oh yeah, the inability to breath uncomfortable on the low back and
making you feel like you’re going to arms. Performing them in a single leg
