How to Zercher Squat & Floor Press for Combat Sports

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Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

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2 янв 2019

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Комментарии : 142

@PhilDaruStrong 5 лет назад

Get Combat Sport Performance Programs Here>>>>> www.darustrong.com/performance-training-programs.html

@juangjj4988 5 лет назад

Coach how many reps for the zercher???

@kingslavd661 5 лет назад

@@juangjj4988 Depends if you're working on strength or trying to build your muscle mass?

@juangjj4988 5 лет назад

@@kingslavd661 boths!because i train combat sports but my legs are skinny.oss!

@kingslavd661 5 лет назад

@@juangjj4988 for the strength you use heavier weights but less reps. They can go anywhere between 3 to 6 reps. For muscle mass 8 to 12 reps but of course not as heavy. You should buy his program ground control, fight ready or the other one, can't think of the name. It tells you exactly what to do and how to do it. Great products.

@juangjj4988 5 лет назад

@@kingslavd661 thanks brother,oss from argentina

@marcoreyes582 3 года назад

I do zercher squat and floor press cause I'm poor and have no money for a rack or bench

@austinhowley3907 Год назад

Is it poor weights status…. Or is it bronzeEraMaxxing???

@austinflight 6 месяцев назад

Start training in MMA and become the next hall of famer

@ThievesInTheTreasureRoom 5 месяцев назад

ME TOOOOO

@harryv6752 Месяц назад

Same 💯 ♥️ 🔥 🤘

@peri5552 16 дней назад

I read this picturing Gus Fring’s “we are not the same” meme

@adamlawler5952 3 года назад

Zercher squads have become my new favorite exercise! They work so much more than a simple back squat.

@jaynice4451 5 лет назад

By far the best channel on RU-vid for Mma rugby football etc athletes I fight Mma and this is not gold more like double platinum 👌

@PhilDaruStrong 5 лет назад

Jay Nice thanks brother much appreciated 🙏🏼🙏🏼🙏🏼

@danik.gavrilov137 3 года назад

100% agree with you

@MrTrevornewhart Год назад

This is a fantastic tutorial. I have significantly scaled back my strength and conditioning program to put as much focus as possible on my grappling practice. I believe what you described here is about as minimalist a program one could build, and still see significant and meaningful strength gains for grapplers.

@kingslavd661 5 лет назад

This is the most detailed tutorial to date, keep it up!

@EireSaber 5 лет назад

Ill be adding both of these in! Golden info on this channel!

@demigodubermensch8173 3 года назад

I love Zerchers. A very practical exercise.

@borederthanu 4 года назад

Keep coming with the combat sports gold bro.

@petersimone5683 5 лет назад

Great knowledge and videos always

@my3407 5 лет назад

Thanks man .you explained very well

@its5373 5 лет назад

Another great video man. Phil you're great at what you do and have an extreme amount of knowledge. I am in the NY area and manage and train a Pro MMA Fighter as well as amateurs and all different types of athletes. Would love to pick your brain a little and discuss the value you see from getting the degrees in sports medicine and science. Keep creating great content.

@OverTheHillTraining 5 лет назад

Explained it with great knowledge. Nice job!

@PhilDaruStrong 5 лет назад

Bret N-over 50 strength thank you 🙏🏼

@matthewmedina1802 4 года назад

Awesome breakdown Phil👍

@Rabid_Wolverine 5 лет назад

Thank you for the great video. I will try Zercher Squat.

@gabrielhobbs3483 2 года назад

Your training is legit!

@meowmeowone8479 5 лет назад

2019, Coach. When you gonna drop them Daru Strong Pro Beard Training System vids?

@PhilDaruStrong 5 лет назад

Meow Meow One haha soon very soon!

@kingslavd661 5 лет назад

when you search for zercher squat, your video is #1

@PhilDaruStrong 5 лет назад

Damjan Visnjic nice!!

@moverollflow7610 3 года назад

I think so too, it's the best explanation and the best execution.

@hunterholistichealth 3 года назад

What a class video!!

@coachlaimis1607 5 лет назад

Phil, as always.... you rock. Regards.

@PhilDaruStrong 5 лет назад

Coach Laimis thank you 🙏🏼

@kingsupremep 5 лет назад

Thanks appreciate it

@vikingmentality 3 месяца назад

Just starting using these and they are so effective

@jonniesalmonthekickboxingd8466 5 лет назад

Awesome stuff! I've used a lot of these movements as well as some of my own spice and it works great! Commend you for your contribution good sir!

@PhilDaruStrong 5 лет назад

JS Breakdowns that’s great bro glad it helped keep up the great work!

@knowthyself1981 Год назад

@Phil Daru will the zercher squat carry over with trap bar and conventional deadlifts?

@delpierro213 5 лет назад

Many thank you Coach… God bless you…Your channel really amazing… You are just like viking warriors…

@PhilDaruStrong 5 лет назад

Okan kc much appreciated 🙏🏼💯

@Tymek247 5 лет назад

very helpful

@martialzar3108 5 лет назад

Awesome, love those tutorials 👊💣💣

@sambsialia 3 года назад

Answers most of my questions

@MrPokethepoke 4 года назад

ITS ALL A MINDSET BABY

@FitFighter15 5 лет назад

Thanks Coach, again well explained as usual. I have become your fan..

@PhilDaruStrong 5 лет назад

Much appreciated thank you!

@FitFighter15 5 лет назад

@@PhilDaruStrong important thing learned today the HIP HINGE. So far I have been doing it much knee dominant.

@PhilDaruStrong 5 лет назад

Amit Bhardwaj yea I’ve seen that a lot over the years most likely it’s limited hip ROM and hamstring tightness utilizing DB RDLs this will help as well

@FitFighter15 5 лет назад

@@PhilDaruStrong another thing I really want to appreciate that you reply on the comments and questions. You are so humble, polite and down to earth. God Bless You.

@MohamedMohamed-by5iy 4 года назад

Loved your video💪I only do Zercher Squats, it's brutal, effective, safe, easy to execute and works more than the legs

@similargoals5084 4 года назад

Why have you chosen to only do zerchers? Do you have a squat rack? What weight do you use for zerchers?

@MohamedMohamed-by5iy 3 года назад

@@similargoals5084 firstly, I apologize for not responding earlier 🙏😔 Regarding to your question, I've started using Zercher Squats, cause I'm working out at my home, didn't have the squat rack back then lead me to the Zercher Squats, but even though after getting me a couple of racks, after trying the back squat, I realized that, it's a bit dangerous, needs a lot to master it, overall back squat wasn't necessarily for me due to I'm not a competitor lifter, I lift at home just to stay in shape and get stronger, which Zercher Squats was doing what I needed, so I got back to Zercher again. About the weights, I've reached 3 reps with 242lbs; that's 110kgs, at the age of 40, I've started weightlifting nearly five years ago, taking it slow, providing any unwanted injuries. 😇

@sweetsmakemeshredded3672 5 месяцев назад

Hell yeah! I'm falling in love with Zerchers

@jackdempsey9346 4 года назад

Awesome video sir! You're one of the best strength coaches on the Tube. What's better for a boxer? Squat or deadlift?

@yiannisatsonios5135 4 года назад

Hey Phil, well done! Very helpful video pared with complete guidance as always. Answer me a question if you don't mind please. What weight should I put/target on Floor Press according to my Bench Press or Bodyweight?

@Slow_UR_roll 5 лет назад

Hey coach, great video! I started doing this on and its working out good. Can you explain your breathing method?

@thenonstopfighter8604 5 лет назад

Thanx caoch .. Very helpfull .. Thank you so much

@mantis_monk 5 лет назад

Thanks for the video! How many sets and reps would you recommend for explosiveness?

@espedal 5 лет назад

quality!

@horstmeyer7543 4 года назад

Hey, I have the following situation to deal with: I have cystic fibrosis, so my lung capacity is a bit limited and I cant do more than three high bar squats without losing tension. I breath between reps but after the third rep I just have to put the bar into the rack. Second (bulllshit) thing is, I had an inguinal hernia (I hope this is the right term in english, a hernia in your lower abdomen), operated in 01/2018. So high bar seems to work, everything with a bit more leaning forward, such as low bar, causes pain. My idea now was: -high bar ramped triples to moderately heavy triple -zercher anderson squat for volume, do reps until I need to really breath, put the bar on the safeties and breath, keep on working. Is this a good idea or is there a problem in it that I dont see? Thanks for the great content! Must be a blast to have you as a coach! PS: I hope it is comprehensable what I meant, English is only my second language and while I listen and read in english everyday I rarely have to make up my own sentences in it.

@dvo4574 5 лет назад

Man i know i love me some zerchers

@ktnD612 4 года назад

Is it still better to do the floor press if you have a spotter when doing the regular form of bench pressing such that your shoulder is not in that dangerous position?

@enforcersrugby896 Год назад

I’m going to try these holding a torque stick around 50kgs for maintaining irradiation and stiffness in my arms If Phil Daru can field test with athletes I’d be interested in feedback!

@miszczakPB 5 лет назад

Great video man ! At the bottom of the floor press should I relax my arms or is it isometric pause?

@PhilDaruStrong 5 лет назад

Keep tension on your lats and rear delts stay stable then explode through

@dspymaster 4 месяца назад

What do you recommend for set and rep range for fighters to stick with

@chell111 4 года назад

@phil how many reps for increasing speed

@knifetricks4373 3 года назад

What are some good goals to shoot for on this exersizes?

@oldercloudify 3 месяца назад

49 and almost up to 300 lb Zercher squats. I also perform weighted dips and bent over rows. I’ve been a hobbyist grappler for 10 years.

@Hudson4426 2 года назад

I grab a hand towel and pull it apart while supinating the hands… gives me the illusion that I’m holding something and reminds me to keep my hands apart… still hurts the forearm though

@jonguha7152 5 лет назад

Hello sir. Thank you for your video. Can i ask one question? What is your shoes in this video? Thank you~

@PhilDaruStrong 5 лет назад

jong u ha Nike wrestling shoes

@Emaratilfy 5 лет назад

Great series, Phil. One question though. Instead of a straight bar can I use dumbbells or kettlebells?

@PhilDaruStrong 5 лет назад

Emaratilfy yes you can

@andrewvaovasa7870 3 года назад

Is it the same if I use bands to do floor press.

@marzukiahmad 3 года назад

How low should you go with zercher?

@DKMelonMan 5 лет назад

Coach, got a question. Ive been trying the floor press but I'm 6'4 and got long arms. When my triceps hit the floor the bar is well off my chest, like a yoga blocks worth, any suggestions? Thanks love the videos.

@PhilDaruStrong 5 лет назад

DKMelonMan you can try a 2 or 3 board press that may help the issue

@richardcha508 Год назад

Who is better for potence bench press or floor press ??

@kemyamah9307 5 лет назад

Coach, how much weight would you recommend relative to body weight? And reps and sets?

@cumshotoftheweek 5 лет назад

In an ideal world you want your athlete to have a double body weight squat and deadlift. Any more than that is great, but in most instances the training needed to surpass that detracts from sport specific training.,

@PhilippRicnik 5 лет назад

🙏🙏🙏

@user-nd9yd4nw9g 5 лет назад

Welcom back

@alexsimon1169 5 лет назад

Would a sand bag be an appropriate piece of equipment to use for the zercher squat or does it really have to be a barbell to get the proper form

@PhilDaruStrong 5 лет назад

I’ve had some online athletes use the sand bags especially when first starting out in weight training

@alexsimon1169 5 лет назад

Oh awesome thanks. I have never really done zercher squats before but having seen your videos I am definitely going to try them, and I really like training with sand bags so will try them. Many thanks

@uino5573 11 месяцев назад

How deep should the zercher be? Ass to grass or just break 90?

@honestfella836 3 года назад

will it break arms??

@Sam-sv1lw Месяц назад

Can u zercher with smiths ?

@wesleywaynejaya 4 года назад

Whats the difference benefits from a 1- straight legged floor press compared to a bent legged floor press

@nerychristian 4 года назад

More strict

@lordsneed9418 Год назад

are zercher squats done to higher depth than regular backsquats? it doesn't look like he went to 90 degrees

@xr1sq 5 лет назад

How about floor presses with dumbbells or kettlebells?

@PhilDaruStrong 5 лет назад

XxX68XxX XxX68XxX love em

@jackadams7575 5 лет назад

What is the best way to warm up before a weights workout?

@danzena4059 5 лет назад

Do anything that will get your blood warming and your muscles loose. Run for a little bit, jumping jacks, light stretches, jump rope. Whatever warm up you can think of, do. Then before you do your max weight of lifting, start off by doing a light weight. Or for instance, before you do a bench press, so some push ups. Or before you squat, do some bodyweight squats.

@alexusbarragan4774 4 года назад

Ok besides overstretching the delt, im a little confused as to how the floor press is better than the bench press for striking.

@bxmully 4 года назад

The bottom part of the movement starts at a place where it is similar to where you start from punching without telegraphing. Proper punching form requires that you don't pull your arm back before you punch but rather explode from a standard stance. If you push explosively and let the weight down slowly with control you will definitely increase explosive punching power. You need the do the concentric motion explosively. And to prevent injury from slamming your arms back on the floor you have to do the eccentric slower with control. Hope that explains what you asked for

@rickieyoung7989 5 лет назад

Does calagi

@poopypanda 5 лет назад

Thanks for the contents, Phil. I hope you get your IG back soon. Hit up Kent Peters to help out. He’s gotten his back plus some others.

@PhilDaruStrong 5 лет назад

Kevin Nguyen should be back up soon hopefully but thanks for the support and the advise!

@purplefrog2042 5 лет назад

Do you think a fat bar would be more comfortable for the Zercher squat?

@PhilDaruStrong 5 лет назад

Purple Frog yea sure if that’s what you need to do

@kengfaihui9575 4 года назад

What about fighters with great mobility? Stick to back and front squats??

@aaronrodriguez1410 4 года назад

It's up to you. Personally I think the zercher is the best squat variation and yes. You can load it like crazy. There are plenty of people out there doing 430+ lbs

@metalrocks999 3 года назад

Wonder who has the world record on these two exercises lol.

@hunglow8in 4 года назад

I know this sounds weak but the zercher squat hurts my forearms. How do I get around that without padding?

@darthhelmet8532 4 года назад

Wrap a towel around it

@redgreen7315 3 года назад

Man up

@redgreen7315 3 года назад

Lol jk bud idk tho

@s-man5647 3 года назад

a towel works for me. I think it's the texture that really gets me, which is why a towel helps

@jovanmilovanovic8157 5 лет назад

Does the Zercher squat also work the erector spinae? Trying to do is this in conjunction with good mornings.

@AndresFnt 5 лет назад

Im 5'11 & 152 lbs. Skinny. I can squat 170 8 times in traditional way. I tried zercher squat with 140 lbs and i did 2 sets of 4 reps but its very painful raising it off the bar with my elbows. Do i need more fat on my arms to not feel that pain?? I feel i need to buy elbow pads :( the squat is very do-able its the pain on my inner elbows that makes me not wanna do these. Im afraid itll bruise me

@PhilDaruStrong 5 лет назад

Andres F use an axle bar so it doesn’t did in as deep or you can throw on some elbow sleeves

@kwizz9664 4 года назад

Andres F Use elbow sleeves, as he suggests, or a bar pad. At heavier weights, I’m not ashamed to say I do. I love zerchers. Keep doing them. I suggest going about 65-75% of your back squat weight, but go a little slower and sit for a second at the bottom. The weights you explained are over 80-85% of your relative back squat load. That’s heavier than needed. It’s not a max out movement, but a very effective supplemental. Pull that weight back to 110-125 lbs, stay relative 65-75% to your back squat weights, use a pad, and keep doing them. Maybe do them on a Lighter Leg Day, or after deadlifting. Peace!

@nerychristian 4 года назад

It takes time for your arms to adapt to the pain. After a couple months I was able to do zercher squats with 500 lbs using the regular olympic bar.

@lastreetobserve8611 5 лет назад

What do you about hspu for combat sport ?

@alexchaney8916 4 года назад

In my opinion better off focusing on push-up progressions toward planche push-up will most likely gain a HSPU for free.

@catosicarius9047 4 года назад

@@alexchaney8916 or he could push press and military press...

@sambsialia 4 года назад

Man’s a genius.

@maciekpokrywex4089 Год назад

Is zercher squat is more safe for back? Than a lowbar squat or highbar?

@andrew38617 Месяц назад

Way safer. It can be considered back friendly as long as you don't overload or go too low. Keep always a firm and straight position though, never round the spine or change its position under a load..

@silverbackgorilla2112 3 года назад

Zerchers Rule

@alessandrofalcone5392 5 лет назад

What is the benefit of the floor press over a bench press without full ROM?

@scottbrooks6975 5 лет назад

Alessandro Falcone it’s easier on your shoulders

@duke5867 5 лет назад

Alessandro Falcone it allows you to focus your effort on the lockout (tricep) portion of your bench. It’s more functional and sport specific strength for sports that require you to deliver a blow where u need power with your arms fully extended. West side/conjugate guys use floor press to build a big bench also. I love floor press and Phil has the best FP variations I have seen. His glute bridge DB floor presses are great

@b.28 3 месяца назад

3:30

@howtimemck273 2 года назад

Can you adjust the safety stops on a smith machine as a way to substitute for the floor press?

@jjk3502 9 месяцев назад

A little history correction over here. Zercher was Federal prisoner. Since there were no racks in the prison Zercher used two boxes stacked on each side. So the pick up of the floor was not really used.