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Module 5: Zercher Squat

Lead Instructor:  Brett Jones
 Access:  Public   Status:  Active   Lesson:  Part of Course
The ultimate “squat for the people!” Simple technique. No strain on the wrists, shoulders, or elbows. No need for a rack or a spotter. A great carryover to sports and other lifts.

Lesson Specs

Other Lessons in Course

Instructions

  1. Watch the Lesson
  2. Take notes on key aspects
  3. Bookmark key points in the Lesson
  4. Ask questions on the Forum
  5. Use Lesson resources to supplement your knowledge

Lesson Chapters

  1. Introduction to the Zercher Squat
  2. Technique
  3. No Rack Option
  4. Conclusion to the Zercher Squat

Lead Instructor

Brett Jones
Director of Education and StrongFirst Certified Master Instructor

Brett Jones, MS, ATC, CSCS, is a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Brett is currently the Director of Education for StrongFirst and presenter and advisory board member for Functional Movement Systems.

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Other Lessons in This Course

Part of Course

Module 1: Intro, Expectations, and Safety

Not the same old yada-yada. Watch this or else.
Part of Course

Module 2: Joint Mobility, Warm-Up, and Breathing

We called it a “warm-up” just because you are used to the term. It is much more than that. We “make your joints bend easier” to take the brakes off your strength.
Part of Course

Module 3: Foundations for the Barbell Course

Open your hips for effortless squats… Stretch your chest and shoulders for confident presses… Grip the bar like a pro and press more… Fine-tune your squats and deadlifts with “the StrongFirst clock.”
Part of Course

Module 4: Back Squat

Done right, the back squat is a builder with no equals. Done wrong, it can wreck you for good.

Our instruction is obsessively precise.
Part of Course

Module 5: Zercher Squat

The ultimate “squat for the people!” Simple technique. No strain on the wrists, shoulders, or elbows. No need for a rack or a spotter. A great carryover to sports and other lifts.
Part of Course

Module 6: Military Press

A classic that ought to be treated right. Others will show you how to press strict and weak—or to put up a lot of weight sloppily. We press strict and strong, the way Soviet weightlifters did in the early 1960s.
Free!

Module 7: Sumo Deadlift

The go-to total body strengthener for any athlete. Simple, safe, and as “functional” as an exercise can be.

A minimalist’s ultimate choice.
Part of Course

Module 8: Conventional Deadlift

Russians call it “the classic deadlift.” It is worlds apart from the sumo in leverage and personality.

Your body and your mind will prefer one or the other. Where the sumo is cold and clinical, the “classic” is pure rage.
Part of Course

Module 9: Bench Press

Our bench press is a total body lift.

Designed to lift the most amount of weight safely. To train a maximal number of muscles. And to deliver results faster than any other pressing exercise, barbell or not.
Part of Course

Module 10: Bridge Floor Press

An old school “bench press”—that requires no bench.

Train this great builder of strength and hypertrophy on its own—or use it as a powerful assistance exercise for the bench.
Part of Course

Module 11: Program Design

Russian science meets American ingenuity.

Two highly reliable plans that will keep a beginner or intermediate lifter getting stronger and stronger…