How to do zercher deadlifts: the complete guide

[@Egoliftdaily]

Zercher Deadlifts/RDLs are done best with a spotter close behind like what they do in the gyms in India. 😏 Dayum midway through the vid, I was about to comment about my poor mobility then a minute later you actually addressed mobility issues, LOL. I'm gonna do Zercher RDL mobility work next time. Great vid, boss.

[@kh.movement]

The rear spotting technique brings you closer to your gym bro like nothing else ❤️

[@Egoliftdaily]

@@kh.movement LOL 😆 😂

[@dessertstorm7476]

This might be a non issue once you get more seasoned, but as a beginner having a fully supinated palm is less painful. Locking hands puts you in more of a neutral position and the brachoradialis is right under the bar which is quite painful to me

[@Mbp19579]

These are super fun. I feel like every part of my posterior chain is getting so much stronger they’re such a great exercise for hitting the whole thing. I’ve actually seen a few people doing them in the gym now which I did not ever see a year ago!

[@kh.movement]

Hell yeah that is awesome and yeah I think they are starting to catch on a bit

[@jaden5493]

I pray for SquatU's cope ideology to find this channel

[@kh.movement]

He used to get tagged in my reels fairly often. I kind of miss those days

[@brandondang7156]

One of the biggest contributors to back injury

[@zacke6]

nice info on underrated lift

[@kh.movement]

Thank you!

[@snowiblind]

bro is alive

[@kh.movement]

I live! Just have been busy haha

[@RDbodybuildingreardelt]

Bit of topic but, for how long have you been lifting? And whats your background in training/sports?

[@kh.movement]

A while. Like over a decade. My early years were kind of spent like a glassback though haha.

[@kh.movement]

Oh and my background is i grew up playing hockey, then did olympic weightlifting then now i have transitioned into more powerlifting and general strength training with olympic lifts sprinkled in

[@IlikeTwodl]

Great tutorial!!

[@kh.movement]

Thank you! Glad you liked it!

[@Miyanovich]

Also: Trebuchet of Horsecockery is a 100 out of 10 term. Someone needs to get Eric hip to it.

[@kh.movement]

I might put it on a shirt

[@TheInevitableAir]

I do not touch tips, feels like im heaving the earth with fist apart grip instead. Another benefit of Zerchers thats not physical is how it helped fortified my mindset before i was always dragging my feet to do lower body movements but now nothing compares to it and knowing that makes it easier. Overall a good video, i havent done zerchers rdls but will consider it

[@kh.movement]

I absolutely love them so I recommend giving them a shot. And hell yeah that is great that they have made training more fun for you. Now you will make even more gains 😎

[@sranradojcic4788]

How do you brace yourself in this position? Do you try to extend your low back at all?

[@kh.movement]

I take a half breath at the bottom and do like a half brace compared to what i do for my deadlift. No extending just getting comfortable and solid in the bottom position

[@sranradojcic4788]

@@kh.movement oh, okay. Will try. Thanks

[@demoncore5342]

Such a cool lift. I started with zercher squat, then I played around with RDL's till I could put it on the ground. What do you think about zercher shrugs?

[@kh.movement]

I like them! I find that they hit more of the thoracic muscles than just regular shrugs or power shrugs so I use them sometimes

[@mathiaseriksen6600]

I've been doing Zercher deadlifts for about a month now, i tried going from the floor but i simply don't have the mobility at all, maybe being 2,05m plays a role, not sure lol. I've been doing them from a rack though, just going down as far as i can while keeping my hips high, they feel awesome and i've worked my way up to 150kg for two reps. Am i missing out in some way by not going off the floor though? I just feel like i need to fold myself into a pretzel to reach the floor and then still just fails, and just taking it from the rack has been working great so far

[@kh.movement]

Cope. Just kidding. It would probably be about the same relative range of motion as for a non-giant if you did them from a 2-4 inch block. More range of motion can be good depending on your goals and enjoyment with it. I wouldn't say that you are missing out on a bunch but you are missing out on a bit of mobility if you care about it and I think that doing them from the floor makes them more accessible and easier to get closer to a max and makes it more standardized. If you want to work to it then it is easy enough to throw in a couple sets at 50%1rm to push range after your main lifts. And the more you fold into a pretzel, the more comfortable it becomes haha. It felt like I was getting folded into a pretzel when I first started and now I don't even think about it

[@mathiaseriksen6600]

@@kh.movement I see, thank you for the reply :) I can see the argument about the max. After failing going off the floor, I've just been doing them with a regular deadlift stance, so basically a Zercher RDL off the rack i suppose. If i'm not particularly missing out, then i think i'll just keep doing them and be happy with them as they, and by doing if i build up the mobility to do them off the floor, then that's nice, if not then i won't worry about it :)

[@Miyanovich]

Sure microphones is going to be calling you soon on the paradigm shifting microphone stand design. 😅

[@kh.movement]

Haha maybe they will collab with me for a plant mic stand line

[@Jojo3672]

I've tried zerchers for a few weeks a while ago and really liked them, but I stopped doing them not because of elbow pain, but because my forearms got severly bruised. Any tips on that? Did I let the bar move around too much?

[@kh.movement]

Kind of. The more you do them the better you'll get at them and the less that will happen

[@AMG-ko3gt]

I notice that my lower back felt fine when I was zercher deadlifting less than 198 pounds two months ago. But then once I went to 198 pounds and above, I started to feel the stress on my lower back. Last time I zercher deadlifted (roughly 237.6 lbs for 5-6 reps), I felt lower back pain or fatigue. I was also going very close to failure during that time. Am I progressing too fast? Is this a load management issue?

[@kh.movement]

It could be but it might not be a problem at all. It might just mean that you are actually sufficiently working that area. I can't actually speak on your personal situation unless you are my patient/client though

[@foldeminae]

How do I know when it is ok to increase the weight? Is there like a standard being able to do X amount of reps for x amount of sets?

[@demoncore5342]

You know how they say add 2,5 next time? Try that.

[@kh.movement]

Just like how programming is the same with every lift, so is progressing them! So my general advice for all exercise is to track effort, reps, sets, weight and slowly increase those over time. If you can't do them or can't recover then lower one of those variables at a time until it is in the sweet spot again

[@foldeminae]

@@kh.movement Thanks

[@sokjeong-ho7033]

When I started doing Zerchers I could only get low enough with very low hips (like hip crease below knee crease kinda low) but over time my arse has drifted up

[@kh.movement]

Finding your strongest position!

[@bp56789]

The one thing I'm worried about is varicose veins in my armpit.

[@Quuuelgh]

The incoherent constant fear os a distal biceps tendon rupture. Nice lift, buit nothing for me ;)

[@kh.movement]

The risk of a tear is pretty low. Pressure on a tendon is not really a mechanism of injury for rupture