Alan Mackey
Level 7 Valued Member
How do your kettlebells go from the floor to your chest before you front squat them?Bruh, this would require me to clean it to the rack would it not?
How do your kettlebells go from the floor to your chest before you front squat them?Bruh, this would require me to clean it to the rack would it not?
If you have cranky elbows, does it hurt ? My main concern would be my elbow tendinitis
flaring up.
How do your kettlebells go from the floor to your chest before you front squat them?
Me, too, but the entrance fee is higher.Nah.
I much much much prefer a fully racked barbell front squat.
That sounds like a mobility issue. I find them the deepest weighted squat I do, and the kettlebell front squat is also up there for ROM for me.I like [barbell front squats] but they feel more like a partial squat for some reason.
Your fully racked front squat can begin with learning to clean a barbell, and then you don't need a rack. Again, a fairly high entrance fee here but worth pursuing, IMHO.Bruh, this would require me to clean it to the rack would it not?
I should clarify I was talking about zercher not front squat in that statement. The bar ends in my lap halfway through.That sounds like a mobility issue. I find them the deepest weighted squat I do, and the kettlebell front squat is also up there for ROM for me.
I guess the Zercher's have helped me reawaken my Off Topic Street Cred.I find this an odd thread. There are topics raised - quite a few - that merit their own thread and deeper discussion. Core activation in the barbell front squat, upper back training when performing various kinds of squats, and more ...
-S-
Everybody is different but it definitely started bothering me when I loaded it too heavy at first. I was trying to figure out what a good weight would be.If you have cranky elbows, does it hurt ? My main concern would be my elbow tendinitis
flaring up.
When I assisted Fabio Zonin at the SFL last year, he taught the Zercher squat as the FIRST squat variation. That's the way the SFL manual is organized. After that, in the manual (cert order may vary depending on event scheduling): Front Squat, Military Press, Back Squat, Good Morning, Bench Press, Sumo Deadlift, Conventional Deadlift.
Many universal squat principles can be taught with the Zercher squat: tension, breathing, mid-foot balance, coordinated movement of hip and knee flexion, depth and mobility. You can then move on to essentially a bigger challenge with bar placement and center of gravity with other squat variations.
From the SFL manual, intro to Zercher Squat: "The Zercher squat, which requires that you hold the barbell in the crooks of your elbows, offers many unique advantages over the back squat and the front squat. A safe ZSQ technique is much easier to learn. The Zercher enables you to fully extend you hips on the top. Zerchers work your midsection very intensely. Of all squat variations, the Zercher squat has the greatest carryover to the deadlift and the back squat.* The ZSQ is easy on the wrists, elbows, and shoulders and has low demands on the upper body flexibility, unlike the back and front squats. During the Zercher squat the center of gravity is a lot lower than in back or front squat, hence the weight is easier to balance and you can "grind" harder without losing your form. No spotters are necessary with the Zercher squat."
*I added an asterisk here because there are two ways to do a Zercher squat, which has been discussed here on the forum in past threads. One way is more like a low bar back squat, and would have more carryover to the deadlift. The other way is more like a front squat or goblet squat and would have more carryover to front squat and more mobility and range of motion. I do 5 of the first and then 1 of the second in this video. Contrary to my video description, that last one isn't incorrect. But as Doc Hartle said at my SFL cert n 2017, if you're going to do it that way, you might as well front squat. "You're hurting your elbows for no reason."
When I assisted Fabio Zonin at the SFL last year, he taught the Zercher squat as the FIRST squat variation. That's the way the SFL manual is organized. After that, in the manual (cert order may vary depending on event scheduling): Front Squat, Military Press, Back Squat, Good Morning, Bench Press, Sumo Deadlift, Conventional Deadlift.
Many universal squat principles can be taught with the Zercher squat: tension, breathing, mid-foot balance, coordinated movement of hip and knee flexion, depth and mobility. You can then move on to essentially a bigger challenge with bar placement and center of gravity with other squat variations.
From the SFL manual, intro to Zercher Squat: "The Zercher squat, which requires that you hold the barbell in the crooks of your elbows, offers many unique advantages over the back squat and the front squat. A safe ZSQ technique is much easier to learn. The Zercher enables you to fully extend you hips on the top. Zerchers work your midsection very intensely. Of all squat variations, the Zercher squat has the greatest carryover to the deadlift and the back squat.* The ZSQ is easy on the wrists, elbows, and shoulders and has low demands on the upper body flexibility, unlike the back and front squats. During the Zercher squat the center of gravity is a lot lower than in back or front squat, hence the weight is easier to balance and you can "grind" harder without losing your form. No spotters are necessary with the Zercher squat."
*I added an asterisk here because there are two ways to do a Zercher squat, which has been discussed here on the forum in past threads. One way is more like a low bar back squat, and would have more carryover to the deadlift. The other way is more like a front squat or goblet squat and would have more carryover to front squat and more mobility and range of motion. I do 5 of the first and then 1 of the second in this video. Contrary to my video description, that last one isn't incorrect. But as Doc Hartle said at my SFL cert n 2017, if you're going to do it that way, you might as well front squat. "You're hurting your elbows for no reason."
Interestingly, Dan John talks about progressing:
Goblet Squat
Overhead Squat
everything else is easy after that
I saw that/listened to that. Perhaps reflecting his Oly lifting background as well as working with a whole slew of HS athletes.
Yes it is.The logic is solid, though, regardless.
Beautiful. That's exactly what I started thinking after hearing it and deciding to move on to the Zercher as a first whistle stop on the rehab journey.Yes it is.
The problem is application with those who aren't high school athletes.
Hence starting with Zerchers for the barbell squats and progressing from there.
I dunno guys....
Just to revisit it, I tried a quick set of 10@60 kg before I mowed the lawn.
Other than the discomfort in the crook of my arms, didn't feel anything special in my core.
Barbell rollouts are harder for me.
Well in all fairness it was only 60kg. Put 100-150kg on and see how that feels. Do a set of five.I dunno guys....
Just to revisit it, I tried a quick set of 10@60 kg before I mowed the lawn.
Other than the discomfort in the crook of my arms, didn't feel anything special in my core.
Barbell rollouts are harder for me.
Well in all fairness it was only 60kg. Put 100-150kg on and see how that feels. Do a set of five.