> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Zercher deadlift
> Novice · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 28 s |
## 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.
**Logging:** Total weight used.
## Muscles
Strength
- Hip adductors
- Neck
- Quadriceps
- Back
- Shoulders
- Pelvis
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Upper trapezius
* Levator scapulae
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
Novice
Novice
Novice
Novice
Beginner - Elite
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/zercher-deadlift-e15l). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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