Quick Z-squat session

Scott Birdby Scott Bird | July 18, 2005
Filed in videos , workouts | 8 comments

I've got a hunchAfter noticing this morning that Kris recently tried a few Zercher squats off the floor, I decided to sample similar delights from the lowest pins in the rack - as far down as I can get at the moment. This puts the plates about 14cm/5.5” off the ground.

A few sets of these was enough to realise that my form fell apart as the weight increased, with my back doing a greater share of the work as things got heavier. By the second set at 60kg/132lb [video (3MB, .wmv)] I figured I’d better call it a day before I ended up doing Zercher good mornings.

Zercher squat (from lowest pins) 10@20/44, 5@40/88, 2×5@60/132
RDL (explosive) 6×3@80/176


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Comments

1

I tried these once before but “never again”, I vowed after they thoroughly kicked my ass.
Nice, brief session… have you ever read the book “Dinosaur Training” by Brooks Kubik? It’s all about the training methods of old-time strogmen/weightlifters. Brief and intense were the keywords… sounds like it would right up your alley.

Posted by: John McDonald | July 18, 2005 4:23 PM

2

Never read it, but the ‘brief and intense’ style of training definitely appeals. Will have to track down a copy.

Posted by: Scott | July 18, 2005 5:21 PM

3

Nice video. Those must have made itself felt pretty severly in the ‘ole lowah back… the back bend was well on par with a rounded back GM since you achieved most of the depth by bending forward instead of dropping down with the legs. If you ever go for these again, try to sit back more to break parallel and see what happens.

Posted by: Kris | July 18, 2005 6:22 PM

4

Yep, that’s what happens after a few sets - I forget about sitting back and let the back do all the work.

Posted by: Scott | July 18, 2005 6:47 PM

5

Since it’s named after you, you have an obligation to try this lift and report back… ;-)

F22. Scott Lift The lift is essentially a Zercher Lift which begins with the lifter on his/her knees. The weight must be fixed at the crook of the elbows while on the knees. The lifter may roll the weight in order to gain momentum. Once the weight is fixed at the elbow, the lifter must stand fully erect with the weight until the command of down. Foot spacing is optional thoughout. During the rise from the knees, the bar may be lowered, but may not touch either the knees nor the floor once it is affixed at the elbows. Feet may not move once the lifter’s ascent begins, but heels and toes may rise.
USAWA rules

Posted by: Kris | July 18, 2005 9:02 PM

6

That sounds like fun. A quick warning tho, my balance is horrible so the camera will be placed up high somewhere :)

Posted by: Scott | July 18, 2005 9:14 PM

7

Just don’t injure yourself, sounds a tad on the wild side…

Posted by: Kris | July 18, 2005 10:07 PM

8

Man, that looks more like a very deep good morning … ouch. Considering, though, how often one lifts things off the floor, it’s probably handy … with a little caution.

Posted by: Alberto Caraballo | July 18, 2005 11:03 PM

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