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Zercher Cambered Bar Deadlifts

Set-Up

  • Set up a loaded camber bar on the ground.
  • If necessary, attach a foam pads to the bar so that if the bar is uncomfortable on the arms, it provides some comfort.
  • Approach the bar so that the mid-foot is over the bar when the bar is straightened.
  • Have your feet in a wide stance with toes angled outwards diagonally. Feet should be near the plates on the end of the bar but not touching the plates.
  • Squeeze your shoulder blades together so that this keeps your back and shoulders tight throughout the movement.
  • Force hips outwards to bend down to the bar.
  • Place the top of the bar in the crease of the bicep and forearm with palms facing up like you are carrying a person.

Movement

  • Drive through the ground by pressing through your heels to lift the bar up.
  • Force hips forward until you are in an upright position. Don’t over extend the back.
  • Return the weight to the ground by forcing hips outwards until the weight is on the ground.
  • Repeat for necessary reps.

Completion

  • After completion, return the weight to the ground by dropping hips outwards and letting go of the weight when the weight is on the ground.