Squat Rx #18: Concentric & Zercher Squats

[BentropySS]

How do concentric squats differ primarily from paused box squats? In terms of application for say putting up good raw squat numbers. I have problems hitting depth and coming out of the hole too, would you say box squats or concentrics would be better for helping that?

[rmassie11]

Got that gym all too yourself looks fun.....

[kevyrevy]

It seems to me that concentric squats would also be good for strongman. Anyone have an opinion on this?

[JohnnyK98k]

I was watching the Zercher Squat, but isn't it very much like a Front Squat? Except that the bar rests on your shoulders, maybe it would target a different area.

[OMFGO]

Not really, zercher squat is more similair to deadlift (really similair to sumo deadlift imo), than other squats I would say.

[userdevicenull]

Nice King Harvest in the background on the last squat.

[paragone3]

Hey man.... On the Concentric Squats... Is it better to do them as a Max or Dynamic lift(2 reps-8 sets) .

[pajedas]

wow, your technique is perfect.

[thoomoo]

i have just recently discovered zercher squats and i love them-they really hit the quads-a bit like front squats which are another under used thigh exercise

[warren555]

I have a lot of problems at the bottom of the squat. Concentric squats seem like an exercise that would help me, but you say in the video that you're not convinced of any benefit to the RAW lifter. Recommendations?

[simongruber]

Thank you for posting this video. I have now found something to improve on my squats and deadlifts.

[lion8dragon]

Nice video. I have problems with my lower back and it hurts when I go heavy. Which of all the squats you think is the safer for the lower back? Can I get strong legs with only one kind of squat even if it is a safe alternative of the basic back squat? Thanks in advance.

[johnnymnemonic2]

Most variations of the squat are going to put some stress on the lower back - that's not a bad thing. If you want your lower back strength to improve, it's unavoidable.

[kleymannie]

Try doing Hyperextensions on days just before squats or deadlifts

[pajedas]

also try doing straight-legged deadlifts. they can really improve the lower back strength, and can help up your squat weight. also do a lot of ab work. i know that sounds weird doing abs to strengthen the back, but it helped me, and could help you.

[collwatt]

@pajedas no way. destroys the back. romanian

[captainmorts]

zercher squats r class 4 strongman and solo lifters realy helpfull vid

[jonnosferatu]

I think I've found the "Vast Numbers of Plates" picture to put on the back of my Shut Up and Squat T-Shirt (towards the end with the ~245lb one; exact angle I wanted, only thing missing is the bar bending).

>.>

*bookmarks video*

[bestlives]

will the ZERHER lifts help to improve your ability to give yourself head?

[hockechamp14]

Great vids! If I'm squatting in a power rack/cage should I still worry about deemphasizing the negative of the squat rep? Am I losing a benefit of the exercise if I squat it back down into the rack?

[strongmandriscoll]

Have you used any eccentric training? What do you think the values of concentric and eccentric training are?

[johnnymnemonic2]

Not really. I've used weight releasers and I'll be doing a future squat rx about them, but not any real eccentric-only work (except when I miss weights ;)... ).

Concentric squats teach you to develop maximal tension from the bottom of the squat in the absence of stretch reflex - which is very beneficial if you are playing sports, jumping, etc..

[dynamik916]

good video man. really informative and good emphasis on safety and stuff

[andreandreeee]

Excellent as always. Keep it up.

[firejitsu]

Thanks again for all the informative vids johnny

[johnnymnemonic2]

Thank you.

[snizshizzle]

Another cool video - gotta try some of those Zercher's. Any reason as to why the concentric squat isn't as effective for the raw lifter?

[johnnymnemonic2]

It depends on the lifter, of course, but I just think that a raw lifter would be better served by doing other supplemental lifts.

An equipped powerlifter has a different challenge getting out of the hole than a raw lifter and, IMHO, if you're raw and you're not doing plenty of free squats, you could be hurting yourself. JMO.

[corrmick]

I know many olympic lifters that frequently implement concentric squats in their training in order to develop greater explosiveness out of the hole. This holds great merit, I don't see why one should discard it altogether.

[johnnymnemonic2]

It depends on your goals of course. OLers are doing concentric squats to improve squatting out of the bottom of a very heavy clean, not to improve their raw squat numbers.

In any case, I'm not recommending AGAINST them, just saying that you give thought to your exercise selection.

[theuppercut]

can you Rx powerclean?

[johnnymnemonic2]

There are some great videos out there. Some might cost you some dough, but they would be worth it. Mark Rippetoe will be coming out w. a DVD and I'm sure it will be great. Dan John has some out that are excellent. Jim Schmidt's are no doubt top notch.

As far as free - check into danegarreau's youtube channel. He has uploaded some olympic weightlifting technique vids that are good. Also, crossfit has some great videos.

[theuppercut]

ty so much, do you not want to have the trouble of making a video rxing power cleans?

[theuppercut]

btw i watched that olympics vid, it teaches powerSNATCHES

lol

[theuppercut]

i feel like an ass i didn't watch the 2nd half of the 2nd part, and i see powerclean was covered. <3

[johnnymnemonic2]

There's a lot of good ones out there already - I don't see a need is all and I don't think I could present anything new.