Exercise Tutorial: Zercher Deadlift

Table of Contents

What Is a Zercher Deadlift?

The Zercher deadlift is a variation of the deadlift that requires the lifter to hold the barbell in the crook of their elbows. This lift is rarely performed by the average gym-goer or most athletes due to its awkward motion, mobility requirements, and injury risk. However, wrestlers and strongman competitors often perform this lift and benefit from its transferable strength to their sports.

How to Perform a Zercher Deadlift

Proper form is crucial when performing the Zercher deadlift, and it's essential to avoid using heavy weights, even if you are proficient at the lift. The risk-reward ratio is generally unfavorable, making it mostly suitable for specific athletes.

Here are the steps to perform the Zercher deadlift:

1. Stand with your feet shoulder-width apart. Push your hips back, bend your knees, squat down, and hunch over to reach the bar. Your arms should be inside your legs.

2. Extend your arms and round your shoulders to position your elbow joints under the bar, with the barbell resting between your forearms and biceps. Grip your hands together to secure the bar.

3. Start lifting the barbell off the ground by pushing your heels into the ground and driving your hips up while extending your knees. Simultaneously, hinge your back and extend your hips. Keep your core tight and your back engaged throughout the lift.

Zercher Deadlift Form

1. Feet shoulder-width apart

2. Back engaged

3. Drive through heels

4. Brace your core

Zercher Deadlift Benefits

Despite its drawbacks, the Zercher deadlift, when performed correctly with appropriate weight, can improve overall strength in the back, core, hips, and legs. It is particularly useful for strongman competitors who need to perform movements like the Atlas Stones. However, for most people, this exercise is not necessary for strength and hypertrophy development.

Zercher Deadlift Muscles Worked

1. Trapezius

2. Quadriceps

3. Hamstrings

4. Glutes

5. Erector Spinae

6. Glutes

7. Core

Zercher Deadlift Alternatives

1. Zercher Squat

2. Deadlift

3. Front Squat

What Is the Zercher Deadlift World Record?

Powerlifting does not recognize the Zercher deadlift as an official lift. However, some videos and comments indicate that a 250 kg (551 lbs) Zercher deadlift has been performed.

---