The Zercher Deadlift

Scott Andrew Birdby Scott Andrew Bird | October 15, 2004
Filed in DE SQ/DL , workouts


Zercher DeadliftWow.

For some serious thigh-burning fun, look no further than the Zercher Deadlift. I first came across a mention of this lift some time ago, but lacked the flexibility to execute the lift correctly. This evening - whilst considering the merits of both Zercher Squats and conventional Deadlifts - the Zercher Deadlift once again came to mind.

The lift itself begins with the bar on the floor (or on pins/blocks if you can't get down low enough), and is executed by squatting down and hooking the arms beneath the bar in Zercher Squat style. With the weight held further forward than in a conventional deadlift, and with the mandatory wide stance (it's the only way to squat down deep enough) this was a fantastic hamstring-ripper. A fact I only realised when I took a few steps afterward, and which will no doubt become even clearer tomorrow.

For a bit more of a rundown on this bizarre looking hamstring killer, check out this post on the ABC Bodybuilding forum.

DE SQ/DL
Zercher deadlift 2×5@20kg,
2×3@40kg,
4×3@60kg
Romanian deadlift (platform) 4×6@80kg
Standing calf raise 4×6@80kg
Hanging knee raise 4×10@bw
V-up 4×10@bw
Ab crunch 4×10@bw


Total time : a very sweaty 42 mins

Quick update (16/10/04) : Ouch. Something I forgot to mention yesterday was the terrific inclusion of the adductors in the Zercher Deadlift.

Great if you want to spend the following day walking as if you've spent several days riding a horse.



Enjoy this post? You'll love the newsletter.

In the meantime, here are a few others you might like :



Discussion

I'd love to hear what you think. Pop over to the forums and share your opinion. See you there.