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Barbell Zercher Deadlift
Front-loaded deadlift variation holding the bar in elbow crooks targets quads, glutes, hamstrings, and core for functional strength and stability; challenges upper back and grip.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Lats, Forearms, Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
8/10Rectus Abdominis
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Obliques
7/10External Obliques
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Lats
5/10Forearms
5/10Flexors
Biceps
4/10Programming
Typical Rep Range
1-8 reps
Rest Between Sets
180-300 seconds • Longer for heavier sets
How to Perform
Position barbell on floor under feet hip-to-shoulder width apart. Squat down, slip elbows under bar to cradle it in crooks, clasp hands, brace core.
- Drive through heels to extend knees and hips simultaneously.
- Keep bar close to body, pull it into torso with lats past knees.
- Stand tall with full hip extension, squeeze glutes.
- Reverse motion: hinge hips, bend knees to lower bar.
- Guide bar to floor under control, maintain braced core.
Coaching Tips
Form Cues
- Heels drive floor away
- Bar stays over mid-foot
- Lats pull bar in
- Core tight always
- Hips higher than squat start
Breathing
Inhale deeply to brace core before lift; exhale fully at top of each rep.
Tempo
2-0-1
Range of Motion
From bar on floor to full standing hip and knee extension; slight thoracic rounding allowed but no lumbar flexion.
Safety
Safety Notes
- Use bar pad for elbow comfort
- Avoid if limited hip/ankle mobility
- Master form with light weight first
- Drop bar safely if failing
- Use rack pins for heavy sets
Spotting
Not typically spotted; use squat rack safeties set just below knees for drop protection.
Common Mistakes
- Excessive lower back rounding
- Bar drifting forward
- Incomplete hip extension
- Grip loosening mid-lift
- Insufficient core brace
When to Avoid
- Acute lower back injury
- Shoulder/elbow restrictions
- Poor thoracic mobility
Flexibility Needed
- Hip flexion for squat depth
- Ankle dorsiflexion
- Thoracic flexion tolerance
Build Up First
- Master conventional deadlift form
- Core bracing proficiency
- Hip hinge competency
Also known as
Zercher Deadlift, Zercher Barbell Deadlift
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