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All exercises

Barbell zercher deadlift

Advanced

Barbell zercher deadlift is a compound barbell exercise for the glutes, also working the quads, hamstrings, lower back, and upper back.

What it works

Primary muscle

Glutes

Also works

QuadsHamstringsLower backUpper back

Equipment
Barbell
Movement
Legs
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with the loaded bar over the middle of your feet, stance a little wider than hip-width.
  2. 2Squat down deep, slide your forearms under the bar and curl your fists up so it sits snugly in the crooks of your elbows; a pad or towel on the bar helps.
  3. 3Brace hard and push through your feet to lift the bar, staying as upright as you can.
  4. 4As the bar passes your knees, drive your hips forward and finish standing tall with the bar pinned against your body.
  5. 5Lower the bar slowly the same way, keeping your lower back set rather than letting it round.

What to do instead

  • Barbell deadliftBarbell
  • Trap bar deadliftTrap bar
  • Barbell zercher squatBarbell
Logged today · 3 min restBarbell zercher deadlift

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