So Zercher did the next best thing: He loaded a barbell on the floor, deadlifted it up to mid-thigh, squatted down and balanced the bar on his quads. From there, he reached his arms under the bar and grasped it in the crook of his elbows -- and stood up.
This combo came to be known as the Zercher Squat. For decades, it's been used across the globe by lifters looking to improve their squatting; more than almost anything else, it boosts strength in the deep squat position, where folks are generally weakest and least stable. An added bonus: Zercher squats are fun. In the ten months since I joined CrossFit Palo Alto, we've done a few Zercher cycles, and they've been among my favorites.
We don't do 'em from the floor, though. (Why? Probably because Tim doesn't want to put everyone in traction. Go figure.) Instead, our Zercher squats are done from racks. They look something like this:
As you can see, they are awesomely awesome. And we got to do them again this morning.
The details of today's workout, after the jump...
- Zercher Squats (2 sets of 5, 3 sets of 3)
4 rounds for time:
- 240-meter run
- 9 cleans (135/95)
- 12 Games standard push-ups (hands off the floor at the bottom of the movement)
Result: 11:05. I coulda and shoulda done better.