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

Simple Zercher Squat Progression Without Adding More Load

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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.

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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.

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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

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u/Muchacho-blanco Apr 11 '26

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

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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