The Zercher deadlift takes the conventional deadlift up a notch and explodes core strength and stability.
Are you familiar with the Zercher deadlift? You might be more acquainted with its well-known counterpart, the Zercher squat. These exercises, named after the strongman Ed Zercher, who reigned in the 1930s, employ a distinct carrying technique. It entails holding the barbell in the crook of your elbows, snugly against your torso, as you perform the movement.
Because of this lifting technique, the Zercher deadlift recruits your upper body musculature differently from the conventional deadlift. It’s also very advanced and is best done with supporting accessories like weightlifting belts, elbow sleeves, and knee sleeves. This exercise guide gives step-by-step directions on how to do the Zercher deadlift, its benefits, and other essential details about this exercise.
Techniques & Muscles Worked
Like other deadlift variations, the Zercher deadlift works on your back, hamstrings, quads, glutes, and traps (1). However, holding the barbell in this exercise also works on your biceps and significantly challenges your core. Doing this exercise also improves your hip and knee extension.
You only need a barbell and space to squat to do the Zercher deadlift. However, it’s recommended that you opt for a barbell with no uncomfortable knurling, as you’ll be carrying it in the crook of your arm. Elbow sleeves or wrapping the barbell with a towel or padding could also help. Below is a step-by-step guide on how to do this exercise.
- Assume the wide deadlift stance by positioning your feet wider than your hip width, maybe even use weightlifting shoes for extra grip.
- Next, place the loaded barbell next to your shin with the bar above your midfoot.
- Squat down as far as you can to the floor, and push your shoulders forward at the bottom of the squat.
- Then, keeping your elbows shoulder-width apart, slip your hands under till you have it in the crooks. This is your starting position.
- To rise, breathe in, engage your core, drive through your feet, and extend your knees.
- Once the barbell gets to your knees, raise your torso by pushing your hips forward.
- Rise till your body is straight from your head to your toes.
- Pause and then slowly return to your starting position to complete the rep.
Benefits
The Zercher deadlift is an effective way to advance your deadlift and squats. You can also use it to enhance muscle growth in your upper body, core, and lower body. Here’s a breakdown of the many benefits of this exercise.
Burn Calories
If you’re in your cutting phase, this is a great exercise to help you burn even more calories. The Zercher deadlift targets multiple muscles in the body. Due to how you hold the barbell, your muscles stay engaged throughout your range of motion, which is fantastic for burning fat.
Increased Leg Muscle Mass
You go into a full-depth squat to do the Zercher deadlift, which means more hip and knee extension. This activates all your legs’ muscles, using more muscle tissue than the conventional squat and deadlift, leading to greater muscle mass in your legs.
Improved Back Strength & Hypertrophy
If you want that awesome-looking Christmas tree back, this is the exercise to do. How you hold the barbell and bend keeps your upper and lower back engaged throughout this exercise. It also challenges your back, leading to increased strength.
Core Strength
Zercher deadlifts put your core in a position where they must contract hard to keep you stable. As a result, core muscles like your abs and obliques experience significant growth and definition.
Carryover to Deadlifts, Squats, & Combat Sports
The Zercher deadlift makes the conventional deadlift and squat look easy. This exercise uses the same muscles and increases the strength of these muscles, making it easier to deadlift and squat in proper form. Combat sports and strongman athletes might also find this variation more valuable as the rounded back and unconventional arm grip share similarities with their movements.
Break Plateaus
If you have peaked out with squats and deadlifts, this variation will help you out of that. It asks for more from the same muscles, challenging your body from that monotony. Research shows that using advanced resistance training techniques and methods can give you the additional stimulus needed to break out of a plateau (2).
Quad Activation
Front loading the barbell places more emphasis on the quadriceps.
Zercher Deadlift Alternatives
Speaking of plateaus, here are some more deadlift and squat variations. You can use these to vary your routines and remove that training monotony you might feel. Just remember that it isn’t advisable to do squats and deadlifts on the same day as they both task the same muscles significantly compared to other exercises.
Touch & Go Deadlift
The touch-and-go deadlift is one variation that only experts should try. To do this deadlift, don’t drop the barbell on the ground; instead, touch it lightly and begin your second rep immediately. It increases your grip strength, explosive power, and muscle growth, but it’s exhausting, and you’ll be wiped out after a few sets, making it great for muscular endurance.
Deficit Deadlift
The deficit deadlift has you doing deadlifts on an elevated surface, which increases your range of motion. As a result, your muscles spend more time under tension, leading to muscle hypertrophy (3). Deficit deadlifts also increase your posterior chain strength and give you more power.
Zercher Squat
The Zercher squat uses the exact grip as the Zercher deadlift and isn’t for the fainthearted. This front-loaded squat will task your muscles but can help you improve your squat depth.
Bulgarian Split Squat
The Bulgarian split squat is notable for how well it engages your core by holding dumbbells in each hand or putting a loaded barbell on your back.
FAQs
What is the point of a Zercher deadlift?
A Zercher deadlift puts you in a deeper squat, which increases your range of motion and makes your deadlift more effective. How you grip the barbell also ensures that your back muscles stay engaged throughout the range of motion, leading to more muscle growth.
Is the Zercher lift safe?
Like all other exercises, the Zercher lift is safe if done correctly. You can check the exercise guide above for a step-by-step guide on doing this exercise.
What are Zercher lifts good for?
Zercher lifts are suitable for athletes experiencing training monotony and need exercise to advance their training. It also engages the muscles you use in your deadlifts and squats better.
Follow us on Instagram, Facebook, and Twitter for more exercise guides!
References
- Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
