In last week’s tip about applying concepts from John Wooden’s story to our fitness journeys, I pointed out that we’re more likely to appreciate opportunities to do exciting things if we first recognize the importance of doing the truly mundane.
Then, in relation to “doing exciting things”, I quipped: Like doing curls in the squat rack.
My intent was to express that any type of movement itself (i.e. exercise) is the exciting stuff that we have the opportunity to do. But I was also poking some good-natured fun at the idea that exercise is boring unless it involves doing curls in the squat rack.
For reference, performing (biceps) curls in the squat rack might be fun or convenient, but you still shouldn’t do it, regardless of what’s popular on Instagram.
Why?
Because curls can be done anywhere. But squats—at least barbell back squats, of which most people are familiar—require a rack in order to set up and perform safely. So, it’s poor gym etiquette to make use of a specialized piece of equipment to do a completely unrelated exercise that can be done elsewhere.
That said, the squat rack won’t always be available, for legitimate reasons or otherwise.
If you find yourself in such a scenario the next time back squats are in your program, there’s no need to work in, wait around until the rack opens up, or skip your leg day altogether (another joke).
Try Zercher squats instead!
Zercher Squats
Unlike almost any other type of squat that requires you to hold a weight near the top of your torso (typically on the back, shoulders, or upper chest), Zercher squats are performed by holding a barbell in the crooks of your elbows.
Because of this unique positioning of the weight, they offer a variety of additional benefits relative to other types of squats, including:
- Easier-to-learn technique with less opportunity for that technique to degrade when using heavier weights
- Ability to fully extend the hips at the top, thereby reducing the prevalence of stiff hips and increasing the working range of the glutes (i.e. your butt muscles) and other leg muscles
- Much more intense abdominal training
- Great carryover to the deadlift and back squat
- Lower demands on upper body flexibility, specifically in the wrists and shoulders
- Can be safely performed without the need of a squat rack
Here’s the quick visual and high-level instructions:
First, wear a long-sleeved shirt. This will provide extra padding for your elbows and is safer than wrapping the bar with a towel. (You may also use a thick bar if one is available.)
Next, deadlift the bar, adjust your stance to slightly wider than your shoulders, and rest the bar on your thighs as you squat under it. Hook your elbows under the bar from the bottom of the squat stance. You may choose to press your fists together as shown in the clip above or to make a fist with one hand and cup it with the other; whatever is the most comfortable should be your choice.
Once you’re situated, give a little grunt and stand up!
When you’ve completed your set, rest the bar on your thighs again while in the bottom position, grab the bar with your hands, stand up, and set down the bar.
Putting it into practice
Squats are a basic human movement that should be performed regularly, with or without extra weight and regardless of your primary goal.
While there are numerous options to choose from (see the Same, But Different section of this tip for a few options), Zercher squats are the style I’d recommend to beginner lifters who want to start with a barbell and to more advanced lifters who are looking for a “same, but different” approach to boost performance.
Give them a try the next time you’re at the gym. They’re far more fun than curls done in the squat rack. 😉