Zercher deadlift

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Technique

1. The Zercher deadlift is performed by getting under the bar, securing it in your elbow pits, driving up with legs and hips, and lowering it back down with control, often starting from blocks for easier setup.
2. Position: Stand with feet shoulder-width apart, toes slightly out, with the barbell in front.
3. Get Under the Bar: Squat down, using one arm to help pull yourself under the bar, then get the other elbow in place.
4. Grip: The bar rests in the crease of your elbows, with hands gripping each other (palms facing or interlocked fingers) for stability, or palms up/facing each other if hands are apart.
5. Lift: Drive through your legs and hips, keeping your back straight and lats tight, pulling the bar up as if standing from a squat.
6. Lockout: Stand tall at the top, then reverse the motion, lowering the bar back to your thighs before returning to the floor.

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Muscles

Strength

Primary

• Spine
• Glutes
• Hamstrings

Secondary

• Hip adductors
• Neck
• Quadriceps
• Back
• Shoulders
• Pelvis

Flexibility

Primary

• Glutes
• Hamstrings
• Spine

Secondary

• Hip adductors

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Equipment

Barbell

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Appears in

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