Zercher Deadlifts

[Hannibal]

DAMN!!!!

If you are physically capable of doing these I think they are a good exercise for the posterior chain...lower back especially.

You take a conventional deadlift stance. Bend over and pick up the bar in the crooks of your arms...then stand up. If you aren't very flexible I don't know if you could pull it off. However, my back is feeling them today.

 

[DOM]

do you put your arms inside or outside your legs?

 

[Hannibal]

Maybe just a little outside....if my back will cooperate tonight I will try to get a pic. My back is FUBAR.

 

[Natural_Teen]

i agree with you hanibal. My posterior chain was slacking no matter how many ghc's i did. On a tip from b fold, i tried zenchers. While they are semi painful with heavy weight, they work great for higher reps. THey really hit your lowerback well do the ROM. Try them and feel the wrath of zenchers

 

[JDarty6173]

Hannibal, I've been doing these only using a sumo wide stance... But I always just considered them a Zercher Squat basically... Ehhh oh well, lol.. But I agree, these hit my posterior chain like nothing else can. But it is really difficult to go heavy due to having the weight crushing your inner elbow area and upper forearms..

 

[spatts]

Oh, his were definitely deads. Feet about shoulder width or less, and basically bent over and picked up the bar in the crooks of his arms...he's VERY flexible. I'm not even sure I could do that, and he has much longer legs than I do. It's practically straight leg off the floor. I was quite impressed.

 

[Hannibal]

Hannibal, I've been doing these only using a sumo wide stance... But I always just considered them a Zercher Squat basically... Ehhh oh well, lol.. But I agree, these hit my posterior chain like nothing else can. But it is really difficult to go heavy due to having the weight crushing your inner elbow area and upper forearms..

Yeah my feet were in a conventional stance...so like Spatts said it was pretty much straight-legged. Back is really feeling it today. I am going to try to post some pics of it tomorrow.

 

[JDarty6173]

Straight Legged and Zercher? Ouch..That just sounds torturous if it's the way i picture it... I really don't think I could even get the bar racked in my elbows the way you are describing... I find it difficult enough down in a wide sumo stance...

 

[AnimalMass1]

what weight did you work up to Hannibal? And what set and rep scheme?

AnimalMass

 

[I'D RATHER BE DEADLIFTING]

I've only tried them sumo stance. My best off the floor is 290. That shiat is tough!!


It's basically like standing on a 10-12" box and deadlifting.

 

[JDarty6173]

Exactly what I was thinking about the box thing IRBD.. I have to get so low to rack the bar in my arms that my ass is almost touching the ground going sumo.. My best so far is 400 and DAMN!!! My hips have never been as sore as they were afterword, not to mention my abs and lower back...

 

[Hannibal]

what weight did you work up to Hannibal? And what set and rep scheme?

AnimalMass

First time ever doing them so I only did 135. Probably 3-4 sets of 10-12...didn't really keep track. I got a video of me doing them tonight...will try to post it tomorrow. It hurts worse the second time.

 

[JDarty6173]

Ok Hannibal. The fact that you can do these conventional is even more impressive to me now... I tried one after my DE squats and SLDLs tonight... And I couldn't even get under the bar enough to do more than roll it LOL. I would HAVE to elevate the bar in rack several inches to even attempt them like this... Which I may in fact try... Thanks for another exercise idea Hannibal

 

[makedah]

This guy seems to be cray-Zee about Zee lifts...

http://www.olympus.net/personal/cablebar/Zlift.htm

 

[Hannibal]

I did mine with a closer stance...and without the headband.

 

[makedah]

...and without the headband.

 

[Hannibal]

http://www.asylum-strength.com/videos/zercherdead.mpg

sorry....no headband

 

[NubianBeauty]

Awesome! Is this beneficial for BBing purposes?

 

[vixenbabe]

Superman!

 

[b fold the truth]

Awesome! Is this beneficial for BBing purposes?

I'd think that you would get some erector, glute, ham, and mid/upper back growth from it... And lots of abs!!!

B True

 

[NubianBeauty]

Woohoo!!! I'll have to start with just the bar of course I'm having a hard time with the push press

 

[Hannibal]

I'd think that you would get some erector, glute, ham, and mid/upper back growth from it... And lots of abs!!!

B True

All of the above...plus bicep work, holding the bar. I'm going to try them heavier today. The only problem with any of the Zercher moves is that your arms are usually the limiting factor. It's a real pain to hold the heavier weights like that.

 

[b fold the truth]

All of the above...plus bicep work, holding the bar. I'm going to try them heavier today. The only problem with any of the Zercher moves is that your arms are usually the limiting factor. It's a real pain to hold the heavier weights like that.

Ahhemmmm...someday you will take my advice and make your own thick bar for less than $50!!!!

B True

 

[Hannibal]

Tried those again Saturday with 185...hurt like a b*tch. Because of my size, even with decent flexibility, it is hard to do those. I cant really rest the bar in the crooked of my arms like I should and still reach the floor. I have to carry the bar somewhat on my forearms. With the heavier weight the arms are definitely the limiting factor. Would be a much easier exercise for someone under 6ft tall and under 200lbs. Definitely worth a try anyway...