Zerch & Destroy
Get a new grip on leg training with these three variations on your old standards.
If you do what you always did, you will get what you always got. This is a simple, yet profound rule of life. If you want more, you have to do more, and when you do more, you will become more. If you are stuck in a rut in your training, make adjustments to improve your progress.
One area where athletes seem to stagnate is in leg training. In the gym, there is no arguing that leg training is less popular than upper-body training. Part of this may be due to the view that leg exercises are less fun than their upper-body counterparts. If you are bored with the classic squat, lunge, or good morning, here are three variations that will stimulate both your body and mind for new results.
THE ZERCHER LEG WORKOUT
By using a Zercher grip—hands clasped while the bar rests in the crooks of your elbows—you can perform lower-body exercises and stimulate new gains. The Zercher grip puts a new emphasis on your arms and upper back. If the bar is uncomfortable, you can use a towel or pad to help tolerate more weight. The key to the Zercher grip is to make sure that you keep your shoulder blades pulled back and your upper back flat. This will help improve both your leg and pulling strength.
Begin standing with the Zercher grip. While maintaining your posture, squat down until your elbows almost touch your knees. Push down with both feet and return to the original position. Perform 4 sets of 8 reps.
Begin standing with the Zercher grip. Step forward with one leg and lower your body so that your back knee almost touches the ground. Push back into the ground with your front foot and return to the original position. Perform 3 sets of 6 reps on each side.
ZERCHER GOOD MORNING
Begin standing with the Zercher grip. Lean forward at your waist while slightly bending your knees. Extend at the lower back and return to the original position. Perform 3 sets of 8 reps.
When you’re finished with your Zercher workout, you can learn more than 120 pushup variations by checking out Martin’s Pushup Warrior app at trainingforwarriorsapps.com.