Lifting for Performance with Minimal Equipment

[Tramirezmma]

Hi Folks!

As you know, i've gotten very into strength and power training as of late, and while I still have work to do I feel like I've worked out the kinks. I'm currently slowly building a gym, and have almost all my bases covered.

Since I have no rack, a real sticking point for me has been squats. My clean is dogshit because I've never trained cleans, so a traditional front squat would require I focus on some skill training when I'm trying to just work as hard as possible for now. As a result, I've fallen in love with the Zercher Squat.

What are your thoughts on Zerchers? Any other excercises you've found yourself digging up or modifying due to a lack of gym equipment? Let's talk about unconventional or forgotten lifts, excercises, and methodologies here.

[Kovacs]

I have mad love for pistol squats. I do as many as I can when I don’t have access to a rack or a bar and I can use a wall or a doorframe for assistance if I’m hanging.

They’re also really good for hip/knee/ankle mobility. I get bad knee cave with my left knee due to having a fucked left ankle (my ankle goes and my knee takes the hit, fuck sake!!) which means I struggle with any lifts where my knees bend more than 90 degrees to the ground. I can do the lift (mainly squats) bur am not hitting weights I should be however pistol squats have helped to train my left knee/ankle alignment and anything that involves squats has come along swiftly.

[Tramirezmma]

I have mad love for pistol squats. I do as many as I can when I don’t have access to a rack or a bar and I can use a wall or a doorframe for assistance if I’m hanging.

They’re also really good for hip/knee/ankle mobility. I get bad knee cave with my left knee due to having a fucked left ankle (my ankle goes and my knee takes the hit, fuck sake!!) which means I struggle with any lifts where my knees bend more than 90 degrees to the ground. I can do the lift (mainly squats) bur am not hitting weights I should be however pistol squats have helped to train my left knee/ankle alignment and anything that involves squats has come along swiftly.

Pistol squats are a great unilateral exercise for sure. Are you doing transverse movements to try and strengthen that up, like horizontal lunges or the like?

[W. Rabbit]

Zerch's are my go to weighted squat whenever I'm home (I only have free weights and medicine balls at home), because you can do them effectively with just about any heavy thing that can fit in the crux of your inner arm.

If you don't have ready access to a bar weight set here are some decent options for the average person. (120-180 lb). YMMV.

"Super light Shaolin" option:. You don't actually have to hold something, you can weight your arms themselves (arm/wrist weights, weighted rings etc. 10-30 lbs, good for warming up.

"Carry Water" option - 5 gallon water cooler bottle (640 oz). Good for high reps. You can use medicine balls in this weight range too.

"Sandbag" option - 50-100lb. Dual use option, just detach from stand, hug, and Zerch away. Cost saver if you already own a bag.

Heavier options get tricky but you can improvise with almost anything as long as it's 1) well balanced and 2) narrow enough that you can actually cradle it (any wider and you risk rounding your back too much).

Which brings us to Zercher squats using other humans. Find a willing partner 100lb+ and bring it on.

[Kovacs]

Pistol squats are a great unilateral exercise for sure. Are you doing transverse movements to try and strengthen that up, like horizontal lunges or the like?

No but I should. It will align my left knee and ankle so they’re a good shout. I’m starting training again tomorrow so will add them in somewhere; it’s frustrating as technically I’m not injured but working with a knee cave means I might as well be.