E 44 | The Zercher Squat: Benefits, Pitfalls, and Practical Applications

THIRST For More Podcast

Episode Summary

Discover the most underutilized exercise that could revolutionize your training routine! The Zercher squat isn't just another squat variation – it's a functional powerhouse that builds unmatched core stability, improves posture, and develops real-world strength like no other movement.

In this comprehensive deep-dive, we explore the science-backed benefits of the Zercher squat, break down proper technique, and provide practical programming guidelines for lifters of all levels. Whether you're a strength athlete, personal trainer, or fitness enthusiast looking to add a game-changing exercise to your arsenal, this episode delivers the knowledge you need to master this underrated movement.

What You'll Learn

The fascinating history of the Zercher squat and why it's making a comeback

Science-backed benefits including superior core activation and functional strength development

Step-by-step technique breakdown with common form mistakes to avoid

Programming guidelines for beginners, intermediate, and advanced lifters

Practical applications for athletes, general fitness, and rehabilitation

Equipment modifications and variations for any training environment

How to integrate Zerchers into your existing workout routine

Key Takeaways

Unmatched Core Stability - Superior anti-extension demands compared to traditional squats

Functional Carryover - Mimics real-world lifting and carrying patterns

Upper Back Strengthening - Bonus rhomboid, rear delt, and trap development

Progressive Approach - Scalable from bodyweight to advanced loading

Perfect Complement - Enhances rather than replaces traditional squat patterns

Action Steps

Implement a Zercher variation into your training ASAP

Film yourself performing the movement for personal assessment

Start with 2 sessions per week using provided guidelines

Track your progress and comfort level with the position

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About Brandon Smitley

Instagram: @bsmitley @team.thirst

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Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.