Zercher holds will absolutely kill your midsection. I have never felt intra-abdominal pressure to the degree of what I feel on this movement. I do a quarter Zercher squat and hold the position for 6-9 seconds. You must keep your abs super hard (imagine getting punched in the stomach) and squeeze your glutes as hard as humanly possible. If you don't, your lower back will take too much of the load. Do not lean back even one bit. Doing so not only makes the exercise worthless, but it also makes it dangerous. – Christian Thibaudeau
Zercher holds will absolutely kill your midsection. I have never felt intra-abdominal pressure to the degree of what I feel on this movement. I do a quarter Zercher squat and hold the position for 6-9 seconds. You must keep your abs super hard (imagine getting punched in the stomach) and squeeze your glutes as hard as humanly possible. If you don't, your lower back will take too much of the load. Do not lean back even one bit. Doing so not only makes the exercise worthless, but it also makes it dangerous. – Christian Thibaudeau
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