Barbell Zercher Deadlift
Description
The Zercher deadlift lifts the barbell from the floor while cradled in the crook of your elbows. The front-loaded position forces an upright torso, brutal upper back tension, and serious core bracing. It builds positional strength that carries over to squats, atlas stones, and any odd-object lifting.
Muscle Group
Equipment Required
Barbell Zercher Deadlift Instructions
- Set up a barbell on the floor or on low pins (just above your shins).
- Squat down so the bar sits behind the elbow joint of each arm.
- Hook your elbows under the bar with your palms facing up. Clasp your hands together to lock the bar in place.
- Brace your core and pull your shoulders back to lock in the upper-back position.
- Drive through your feet to stand up, keeping your torso as upright as possible.
- Lock out at the top with hips fully extended and chest tall.
- Lower the bar under control by hinging at the hips and bending the knees.
- Aim for 4 to 8 reps. Use a folded towel or pad in the elbows to reduce discomfort.
Barbell Zercher Deadlift Form & Visual
Barbell Zercher Deadlift Benefits
- Brutal core and upper-back development
- Forces upright torso position useful for squats
- Builds biceps isometrically
- Excellent carryover to atlas stones and strongman lifts
- Less spinal shear than conventional deadlift
- Develops the often-weak front squat rack position
Barbell Zercher Deadlift Muscles Worked
- Quadriceps
- Gluteus maximus
- Erector spinae
- Trapezius and rhomboids
- Biceps brachii (isometric)
- Core
Barbell Zercher Deadlift Variations & Alternatives
- Barbell Zercher Squat
- Barbell Zercher Carry
- Barbell Deadlift
- Atlas Stones
