Standing Z-lift
start
coming up
top position
On the standing Zercher (Z) lift, because of the
extreme rounded back position, it is not advisable to do limit singles.
Also be warmed up and stretched thoroughly before doing this exercise.
Start by standing with the toes of your feet
behind the bar. Then grasp the bar with one hand. Pull yourself down and
slide the forearm of the other arm under the bar. Then flex the arm under
the bar to hold it it place. Now slide the other arm under the bar. When
both arms are crooked under the bar, you can then commence lifting. Lift
in a slow and deliberate motion. Do not lift the bar too quickly because
this will simulate an action similar to cracking a whip which could be
harmful to your spine.
A good substitute for the standing Z-lift is the seated version. Here there is less rounding of the back. Start by lifting the bar off of some low squat stands. Then step back and sit on the edge of a bench. (Note: you may need to counter balance the bench with some weight, otherwise it might tip up when you sit down.) Once seated, lean forward allowing the bar to drop down over your knees and down by your shins before you stop.
Z-Squats
There are many variations of Zercher (Z) squats.
When done while maintaining an upright position they are a tremendous quadriceps
builder. They also require a great deal of stabilizing strength in the
back and abdominals.
The most common Z-squat is the free weight version.
Just lift a bar, in the crook of the arms, off of a low squat rack. Step
back and set your stance and then proceed to squat. When your elbows touch
the top of your thighs stop. Then rise and repeat. Sets and reps are up
to the individual.
To make sure of consistency in depth on subsequent
reps a box can be placed behind. However it is not advisable to sit down
on the box. Just touch the box and then rise.
THE POWER Z-SQUAT
Start the same way as the upright version, except
stand with a wider stance. Now squat down allowing your elbows to drop
between your knees. While squatting maintain a vertical shin position of
the legs. When the bar touches the top of your thighs rise.
THE CBS Z-SQUAT
Although the picture may not indicate it, the
CBS Z-squat is the most exhausting version of Z-squat. Here you use your
shortest cables. Set the adjusting chains to a position where you will
start with your elbows touching your thighs. Also, if necessary to maintain
an upright position, raise your heels up on blocks. When ready push off
with the legs. Upon coming back down to the start position, take all tension
off of the bar. Now repeat. Higher reps (8 to 10) are recommended on these.
Also make sure your legs are good and warmed up first.