The Zercher Deadlift is a variation of the traditional deadlift where the barbell is held in the crook of the elbows in front of the body rather than in the hands. This variation places more emphasis on the legs and core muscles and can help improve grip strength.
How to perform
To perform the Zercher Deadlift, follow these step-by-step instructions:1. Set up the barbell on the ground in front of you and stand with your feet shoulder-width apart.
2. Squat down and grasp the barbell with an overhand grip, placing it in the crook of your elbows. Your elbows should be bent at a 90-degree angle.
3. Engage your core and keep your back straight as you lift the barbell by pushing through your heels and extending your hips and knees.
4. Stand up straight with the barbell in the crook of your elbows, keeping your chest lifted and shoulders back.
5. Lower the barbell back down to the ground by reversing the movement, bending at the hips and knees while keeping your back flat.
6. Repeat for the desired number of repetitions.
It's important to maintain proper form throughout the exercise to prevent injury. Start with a lighter weight to practice the movement and gradually increase the weight as you become more comfortable and confident with the Zercher Deadlift.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.