In a recent YouTube video, Licis shared one of those exercises – the “Zombie Squat”. This movement is a modified version of the front squat. Instead of the arms being bent to hold the bar with the hands, Licis is doing them with his arms straight out in front of him. … 407lb (185kg) smooth, briefly paused, zombie squats.
Why do zombies have front squats?
The No Hands “Zombie” Front Squat teaches your body to remain upright during the front squat movement. … If you add weight too quickly, your body won’t be able to meet the increased demands and your chest will collapse (with the bar rolling off and onto the ground).
What is a Frankenstein squat?
Stand with your feet shoulder-width apart and your arms stretched out in front of you, like Frankenstein’s monster, with a barbell supported on the front of your shoulders. Taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.
Are Zercher squats better than regular squats?
From experience, the Zercher also works great for lifters with longer limbs to hit the quads. For them, the Zercher will in fact be more effective than the back squat to focus on quadriceps development.
What is a zercher squat?
The Zercher squat places the barbell in the crease of the elbow where the lifter ‘hugs’ the weight as close to their body as possible. A common technique is to overlap the hands to add additional upper body strength.
How do you do a zombie squat?
HOW: Begin by standing behind a barbell that is racked in a position that is straight out from your collarbone. As you come up to the bar, grab it with both hands about shoulder width apart. The bar should be comfortably sitting on the front of your shoulder muscles.
What is the point of Zercher squats?
The Zercher squat is a squat style that can build serious upper back strength, thoracic spine integrity, and increase quadriceps and glute development for nearly every athlete.
Why are Zercher squats bad?
A common criticism of the Zercher squat is that since the exercise is limited by how much weight you can hold in the crooks of your elbows, you won’t be able to effectively work your lower body.
Which is better front or back squat?
Back squats allow you to add weight quicker, which promotes strength and power. While front squats can also help to promote strength and power — although not as quickly — they’re a great exercise for developing the quads. So, if aesthetics are your goal, consider prioritizing front squats.
Should I zercher squat?
Zercher lifts will build the traps, strengthen the abs, increase glute and quad activation, improve the front squat, and even work the biceps. Drawbacks include restricted breathing, discomfort, and risk of a rounded lower back during the deadlift. But these “problems” can be beneficial for some athletes.
Are Zercher squats worth it?
The awkward bar placement and increased range of motion while squatting make the Zercher Squat an excellent option for coaches and athletes looking to increase one’s posture. … Both movements can and will improve postural awareness and stability if trained under strict conditions.
How good is the zercher squat?
The Zercher squat is the squat variation that allows you to go the deepest. Yes, even deeper than the front squat. That makes it a great movement to build the quads and glutes. But it’s also a very solid assistance exercise to increase your strength out of the hole in the squat.