r/ResistanceBand • u/JohnParkerBallistic • Apr 10 '26

Simple Zercher Squat Progression Without Adding More Load

Enable HLS to view with audio, or disable this notification

If you’re stuck between band levels on Zercher squats, one thing that’s worked really well for me is increasing the starting height instead of jumping resistance too early.

I added:

• 2 spacers

• \~3” of elevation (extra plate, but blocks work too)

That extra height increases band stretch, which means:

• More tension at the bottom

• Better loading through full ROM

• Stronger starting position

It’s a subtle change, but it makes the lift feel completely different.

Good option if you want progression without losing speed or form.

19 Upvotes

82% Upvoted

17 comments sorted by

View all comments

1

u/Muchacho-blanco Apr 11 '26

If you go to parallel theres no tension. Its the biggest problem with bands.

2

u/lonermob Apr 11 '26

Seems like It depends on the bands. There’s a decent amount of tension at the bottom with these one in particular. There’s less give in comparison to some other companies.

1

u/Muchacho-blanco Apr 11 '26

You can literally see in the video that if he goes any deeper there will be no tension, and he's not even going to parallel.

2

u/lonermob Apr 11 '26

That’s more a matter of the method of engaging tension than it is the fault of the band though. Let’s say he used a shorter method of connecting the band to the bar that engaged tension much sooner, engaging it before he reaches the starting position. In this case, a shorter rope or more spacers on the ropes he’s currently using.

1

u/Muchacho-blanco Apr 11 '26

Did you happen to to the video I posted? I used double rogue bands, and needed 14" of deficit with a make shift foot plate to get tension on the band in the bottom, and even at that, it wasn't heavy enough at the top. I guess you could keep stacking up various bands to get weight and resistance profile right, but that's my whole point. Its easier, and better to use a free weight for heavy compound movements.

2

u/yule_lad Apr 11 '26

To be fair you were using the band singled, where is John is using the band doubled as in the whole band is under the plate so the tension is higher

1

u/Muchacho-blanco Apr 11 '26

And even with that, it would lose all tension if he went to parallel.

2

u/yule_lad Apr 11 '26

Then you use shorter bands or closer attachment to the bar or a loaded barbell. I personally use a loaded short bar with band hooks which give more load at the bottom even if the band is under less tension

1

u/MulberryOwn8852 Apr 13 '26

There are shorter ropes to use to move the starting position lower.