Add Zerchers as an alternative to any of your current
main squat movements, routines, or protocols.
Not exact matches
And one of the
main points of
squatting is teaching your body to maintain balance and stability and increasing the strength of crucial core muscles that support the spine and assist during the performance of almost all
movements.
That way you are hitting all the
main muscles and ideally, you're doing compound / functional
movements that use as much muscle as possible like
squats or burpees.
I am a bog advocate for any and all barbell
movements, and these are the
main focus of much of my personal training, both Olympic (the clean, jerk, and snatch) and powerlifting (
squat, bench, and deadlift), as well as associated accessory lifts.
For the Big Three, you'll be doing a
squat, bench, or deadlift, followed by a
main assistance
movement.
For 4 of your 5
main exercises listed (
squat, bench press, shoulder press, and pullups), I have found equivalent exercises that allow me to do the same
movements without weights (pistols, pushups, handstand presses, and pullups, respectively).
The trio represents the
main, fundamental biomechanical
movements — extending - standing up (
squat), extending / pressing (bench press) and the whole combo of extending and pulling (dead lift).
If you've not yet become fairly skilled with your
main core
movements (
squats, overhead press, deadlifts, etc.) then you'll want to make sure you keep practicing those basic strength
movements first.
Supplemental lift (heavy work): This would be a compound
movement like incline bench, deficit deads, rack pulls, and safety
squat bar
squats done heavy to supplement your
main movement.
This is a great exercise to build in any warm - up progression, training program, or as a assistance
movement after
main lifts and more taxing
squatting and pulling exercises.
The
main focus of my workouts became: Bottoms - Up kettlebell presses, plate curls, plate wrist curls and levering - and the more traditional strength
movements (like
squats and deadlifts) became my supplemental exercises.