Return of the Zercher dead

Scott Birdby Scott Bird | July 10, 2005
Filed in ME SQ/DL , videos , workouts | 5 comments

RipIt’s been a while since I’ve done these. If you’ve never had the pleasure, it’s just a deadlift with the bar held the same way as Zercher squats. The hard part is getting down low enough to start - even with the bar starting at the lowest setting on the rack (plates a few inches off the ground) and with a stance as wide as possible within the rack it was hard work. After a few sets I was drowning in a pool of sweat.

Warmup: plenty of ab work

Zercher deadlift 10@20/44, 5@30/66, 5@40/88, 5@50/110, 5@60/132
RDL 5×3@92.5/203.5
Pull-through (band) 50@blue

The warmup included a couple of sets of one-handed rack pulls. Video (3MB, .wmv) as requested.

NB: all weights written as kg/lb.


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One-handed rack pull (suitcase deadlift)


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Comments

1

thanks for the vid on one handed rack pulls.
Good workout, I tried Zercher squats for the first time last week and I think I’ll have to work them in somewhere in the future.

Posted by: Stinn | July 12, 2005 5:24 AM

2

Once you get used to holding the bar in your elbows, the zerchers are great things.

Posted by: Scott | July 12, 2005 7:41 AM

3

You’ll have ssteel cable erectors in no time!!!

Posted by: Alberto Caraballo | July 12, 2005 4:09 PM

4

Steel erectors would be great - certainly help the squatting a bit. And the zercher deads are definitely doing their thing; I can still feel a bit of pain two days later.

Posted by: Scott | July 12, 2005 6:08 PM

5

nice work scott, brave doing zercher deads in the heat, must have been exhausting :)

strong RDL.

Posted by: john yeo | July 12, 2005 7:45 PM

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