Barbell Zercher Deadlift

A compound lower-body hinge exercise performed with a barbell held in the crooks of the elbows (Zercher position). The movement begins from the floor or mid-shin level, with the athlete hinging at the hips while maintaining a neutral spine and braced core. The bar is lifted by driving through the heels and extending the hips and knees simultaneously until reaching a fully upright position. The load stays close to the torso throughout, increasing core and upper-back demand during both the lift and the controlled lowering phase.

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