Unconventional Exercise that's GREAT for Grappling? How to: Zercher Deadlift

Now that you know how to perform this lift, check out how to program it in our WRESTLING focus month in Team EP (free trial below):
electrumperfor...
Grappling, jiu-jitsu, mma, and wrestling all place demands on the spine that fall far outside the "neutral" range you see in traditional deadlifts, RDL's, squats etc. Since our sport demands so many versatile positions from the spine, wouldn't it just make sense to train these positions in the weight room? And imagine that one of those exercises also helped build a robust underhook position?
Enter the Zercher Deadlift. Even beyond what is mentioned above, we also get the added benefit of force production from deep hip hip flexion - something that is necessary for a dangerous guard.
So if you haven't dabbled with this exercise before, here's your chance! Take your first step in the fight against glassbacks today 💯
Team EP: That link up top includes a 7 day FREE trial for the best programming available for BJJ - all via our app. Our resume speaks for itself: why NOT try the programming that we use for our athletes like Lucas Barbosa, Dom Bell, Kaynan Duarte, and more?
We work HARD to deliver the best product imaginable - and all for $29.99/mo. You get access to our coaches for form checks, access to over 50 programs that translate directly to success on the mats. We also include rehab and mobility work for common injuries of every major joint for no additional cost.
We overdeliver on purpose. We want what's best for the jiu-jitsu community, and continuously strive to be as good at our craft as our athletes are at theirs. Check us out on other platforms, send us a message, give our programming a try.
Like hundreds of others: you'll be glad you did.

[@drywater2228]

I tried this for the first time ever with 40kg (88lbs) and was like, nope... I lifted it all the way but it was too much for a start. Cut the weight in half and lifted it several times, great exercise for raw strength.

[@ElectrumPerformance]

Welcome to your steel spine era 🫴

[@EvilDoer839]

"whats that lift preparing you for?" zercher lifts are one of the most functional exercises you can do. It makes picking up heavy things a lot easier and when it comes to the deadlift in particular it gives you flexibility on your lower back which will reduce the risk of injury for other lifts that require your lower back (assuming you're careful with this one exercise of course) and it increases your range of motion its like doing deep squats but its deadlifts instead

[@anonperson3972]

This is functionally very similar to heavy sandbag lifts. One of my favourite lifts

[@ElectrumPerformance]

It has similar crossover to many different lifts. But a barbell is far easier to progressively load over time than a sandbag so I prefer this in many cases

[@stevena8719]

Im interested in seeing how the new paradigm of “if you want a range, load a range” plays out. We’re either going to have an army of injury resilient dogs, or a bunch of broken people who hopped on board too early.

[@ElectrumPerformance]

If only there was a way to isolate variables and test how the body responds to incrementally more stressful loads 🤔🤷‍♂️

[@stevena8719]

@@ElectrumPerformance youre going to run a study? Cool!

[@johnpratt8502]

"new paradigm" on a video of a guy lifting a barbell the way a cave man would lift a log

[@liukang85]

just don't be stupid and ego lift. Go light, listen to your body. Nothing replaces the ability to tune in to your body and its signals. Relying for studies for what your body will be telling you anyways (before permanent damage) is peak modern stupidity

[@exaltfitness789]

Sounds like CrossFit

[@shark3380]

Saw the intro Subscribed straight away

[@ElectrumPerformance]

Welcome 🫡 if that resonated I think you'll fit right in

[@Iheartlifting]

Awesome. What do you think about keeping your legs a bit straighter so you can round even further? That’s what I did the other day and honestly I think it’s still safe as long as you don’t overdo it too soon. Good for hamstring flexibility as well.

[@ElectrumPerformance]

Stiff leg variations are absolutely viable! Just depends on what you're trying to emphasize 👍

[@windsolarupnorth7084]

Zercher deadlifts are good, but I prefer Jefferson curls. Not as painful for the forearms. Back feels stronger than ever.

[@ElectrumPerformance]

Both are good! And the forearms will adapt rather quickly 👍

[@peterklaassen26]

Does the amount of spinal flexion change throughout the lift? Or are you bracing and maintaining the initial position of the spine and just moving about the hips to complete the lift?

[@ElectrumPerformance]

Good question! It definitely changes throughout the lift - but your bracing should help the degree of motion to be consistent from rep to rep

[@Gromst3rr]

Good tips, thank you

[@ElectrumPerformance]

Glad you liked it! Have you done Zercher deadlifts in the past?

[@Gromst3rr]

​@@ElectrumPerformanceyup, when I learned about them I saw the potential and incorporated them into my routine, but being taller it gets hard to keep the back straight, so always come back to instructional videos to check whether I'm not rucking up my spine 😅 hbu? How often do you incorporate them?

[@ADAPTATION7]

For the last two months, I was getting used to doing zercher squats starting from the bottom of the rack (height about 18'' from the floor). Doing it from the floor though is really awkward. I'm only able to wedge the crooks of my elbows when the barbell is resting on bumper plates. Although I do admit the pussy pad isin't making things easier, but still...

[@81realtime]

Fire intro

[@ElectrumPerformance]

Appreciate it, that intro came from the heart 🙏

[@arandomzoomer4837]

Regarding the limiting factor of this movement, would you say, due to the dynamic extension from a position of spinal flexion, that the erectors are the complete limiting factor, or is it more like erectors+glutes, adductors, maybe a bit of quads For the longest time I've avoided all flexion of the spine like the plague but I want to start working my way up to it, slowly and carefully starting out, and eventually moving on to exercises like this.

[@ElectrumPerformance]

This is a great question and due to the taxing whole-body component of this exercise (much like any deadlift off the floor) it's hard to say for certain as some people will have different weak points. But if you've previously avoided flexion entirely, I don't think it'd be crazy to assume your hip extensors will breeze by at first, so definitely scale this movement to what your erectors can handle at that joint angle. Start super slow since they're relatively untrained in this range, and add weight slowly week by week. Good question! And let us know how it goes 👊

[@andrewfeurtado8698]

Ive heard the hand clasp is bad for your shoulders you’re doing it the safe way! ❤

[@ElectrumPerformance]

It's definitely not bad for your shoulders - how would that even make sense lol

[@andrewfeurtado8698]

@@ElectrumPerformance heard it from a knowledgeable know it all.

[@johannhurst5734]

Kyriakos Grizzly the bloatLord

[@ElectrumPerformance]

I'm training for the difficult 🫡

[@lukmarg7618]

Great video 👍 Good like mate

[@ElectrumPerformance]

Have you tried these?

[@lukmarg7618]

@@ElectrumPerformance I recently started it. Firstly I tried with smith machine but shortly after switched to this variation. It improves my overall strength,such a terrific exercise.

[@GucciLoafers_]

I’ve been incorporating the zercher squats into my routine. However, my goal is to start from the floor like you. My arms aren’t long and I’m not the most flexible person. Any advice on how I can work my way into that position? Thank you! Great video.

[@ElectrumPerformance]

Great question! For a squat you'll want to remain more upright, and I'd recommend starting from/ending at a rack. But for the Zercher Deadlift, our torso can and should change in angle more (like you see here) and this can definitely lead to starting/ending at ground height! I'd recommend starting with the weight propped up on bumper plates like I show at the end of this video. Instead of progressing the weight week to week, look to progress ROM (range of motion) by using a slightly thinner bumper plate each week. Eventually you'll find yourself pulling from the ground - and then the only way to progress is by adding weight! Also worth noting - as you get to greater ROMs (less propped up), make sure to CONTROL that lowering phase! It'll act as an active stretch, and build the requisite mobility to really "own" that range of motion. Keep us posted on how it goes!

[@ithappenedbychance]

love this!

[@ElectrumPerformance]

What does it pr-prepra-prepare you for though?

[@ithappenedbychance]

i'm disliking the video now. @@ElectrumPerformance

[@carlosrodriguez3229]

Would you replace regular deadlifting with this variation?

[@ElectrumPerformance]

That's definitely a solid way to modify a program that's already working for you!

[@carlosrodriguez3229]

@@ElectrumPerformance Thank you!

[@levaann]

How do you make sure you don't pass out from doing this?

[@ElectrumPerformance]

The same as other high-effort compound lifts! Taking a breath in and bracing helps prevent a drop in blood pressure that could result in syncope (it also helps maintain a consistent angle of spinal flexion throughout). Of course there's always a chance of a vasovagal response but this is rare and only a risk if you're going extremely high effort

[@zetareticulan321]

What's your opinion on Jefferson curls?

[@ElectrumPerformance]

They're great! When you get more accustomed to them you can even do them loaded up as a Zercher 👍

[@knuckles7790]

Do you need to have a straight back for this?

[@ElectrumPerformance]

Not at all! The idea is to train the spine through greater degrees of flexion than traditional deadlifts/squats

[@knuckles7790]

@@ElectrumPerformance Can it be done with short arms and short legs?

[@maryhamric]

OH wow. I've done Zercher squats, but deadlifts..hmmm. I'm intrigued.

[@ElectrumPerformance]

Give them a try! Ease into it and start with a slightly higher height to begin with. And let us know how they go!

[@Paulomerlingbjj]

👏👏👏👏

[@ElectrumPerformance]

Hope you found the video helpful 🙏 Do you do these already?

[@junfan02]

How low should the hips go?

[@ElectrumPerformance]

There's no specific answer - but you want to keep them high so they remain more like a deadlift and less like a squat

[@tyler1xd495]

How much reps and sets we should do?

[@ElectrumPerformance]

Similar to what you'd do for conventional or sumo deadlifts - they can fit in a program/routine in place of those pretty easily

[@tyler1xd495]

@@ElectrumPerformance I am hitting my dmt cart right now

[@myfavoritecolorisclear]

goblet squat has entered the chat...

[@ElectrumPerformance]

What about goblet squats?

[@eliotfaye]

Epitome of functional training

[@andrewfeurtado8698]

Control the negative and time under tension… did you grow up training Nautilus?

[@ElectrumPerformance]

Since when is controlling the negative a bad thing when you're training a new movement? 🤔

[@andrewfeurtado8698]

@@ElectrumPerformance that wasn’t a diss

[@gallardorsq]

but how to not get your forearms bruised

[@ElectrumPerformance]

Train Zercher squats/deadlifts 1-2x/week for a month or so and your body will adapt! Eventually you'll wonder if they ever hurt at all in the first place 👍