Barbell Zercher Deadlift
Description
The barbell zercher deadlift is a front-loaded variation where the bar sits in the crooks of the elbows. The front-loaded position keeps the torso more upright and shifts emphasis from the lower back to the quads and upper back. It is a brutal builder of full-body strength and core stability.
Muscle Group
Equipment Required
Barbell Zercher Deadlift Instructions
- Set a barbell on the floor or in a low rack position.
- Squat down and place the bar in the crooks of your elbows.
- Cross your forearms in front of your chest to hold the bar.
- Brace your core hard and keep your chest up.
- Drive through your heels to stand up with the bar.
- Lock out at the top with hips fully extended.
- Lower the bar back down by hinging at the hips and bending the knees.
- Set the bar back on the floor with control.
Barbell Zercher Deadlift Form & Visual
Barbell Zercher Deadlift Benefits
- Builds quad and upper back strength
- More upright torso position
- Reduces lower back stress
- Brutal core challenge
- Improves grip and arm strength
- Useful for strongman training
Barbell Zercher Deadlift Muscles Worked
- Quadriceps
- Gluteus maximus
- Upper back
- Biceps brachii
- Spinal erectors
Barbell Zercher Deadlift Variations & Alternatives
- Zercher Squat
- Conventional Deadlift
- Front Squat
- Trap Bar Deadlift
