zercher deadlifts? lol?

P

Proteinboy

2
this is from squat RX, and it demonstrates them half way through the video if you want to see



looks pretty wierd.

squatting down to the bar, zerchering it, and deadlifting with the bar in the elbows!?

looks brutal...is it safe?
 
I think I'll just stick to regular deadlift...
 
it's a cool exercise. You really need to have muscles to keep your arms attached to your body. Also I think the hip motion and thus the way it hits the hips is different. A lot of people who try to zercher from the ground don't have the mobility and end up flexing their lower backs with big loads, though..
 
Never tried a zercher from the floor, and I've never tried a zercher lift. I usually keep all my zercher grip work for good morning type movements.
 
UMMM speaking of goodmornings, lei...

can someone explain the PROPER way to do a goodmorning?

iv seen ppl go parallel to the floor, and i have heard people say thats unhealthy for the back.

do you just push your hips back, and bend the back until its a little less than 45 degrees, so you dont cause lower back flexion?
 
you can go parallel if you can go that far down without the back flexing.. not a lot of people can though. As long as you keep the back neutral, it's hard to injure it seriously.

I pretty much do them like an RDL only with the bar on my back. I just push the hips back as if I'm trying to touch my butt to something behind me and I go as far down as I can without flexing my back. Also, belly full of air and push out against a closed throat, the valsava maneuver. You probably know you should do it on every lift, but I think the GM is actually good way to learn it properly, I don't know why, it's just easier to get right in a GM.. for me at least.
 
lol i dont understand how to close my throat >.<
valsava sounds cool though...wanna explain a bit? XD
thanks for the GM info karks
 
Proteinboy said:
lol i dont understand how to close my throat >.<
valsava sounds cool though...wanna explain a bit? XD
thanks for the GM info karks
Click to expand...

everyone knows how to close the throat, or what I really mean is, the glottis. When you caugh, for example, you do it. You close the glottis, push air out of the lungs, but as the glottis is closed it doesn't work, so pressure builds up, then you open the glottis and the air flows violently out, which is a caugh. You also do it when you go to the toilet to take a dump. You want to do that while lifting. Just remember to let it up and breathe between reps or you'll pass out :p It's probably not a good idea if you have blood pressure problems, though.

I don't get why a lot of people present it as a problem that can be avoided by focusing on breathing out slowly, etc. Ask any power lifter, if you want to do a heavy squat, DL, bench, or what ever, you need to take a belly full of air and push, you will lift more. Who cares if you get a bit dizzy after your set? Besides, you let it up between reps, so it's not like you're gonna do a 12 rep bench set without breathing.

The pressure increase from the maneuver can press on some veins, making the heart recieve less blood, which means less blood leaves the heart, less blood to the brain, and you can faint or get dizzy.. but again, you let it out between reps, so I don't get what the big deal is.. unless you got health problems, of course.
 
some people say that the maneuver is dangeoraus for anyone, BTW, based on the sudden increase in blood pressure (followed by a decrease). Though I have never seen any studies confirming this.. so IMO it's one of those things where people take what they learned in physiology (this puts more strain on that) then saying it is dangeoraus without knowing how much strain "that" actually can take before it is damaged in that specific situation.
 
it's mainly a precaution with people who have cardiovascular issues. It can be a safe technique and for some people, necessary. I try not to do because of my family history of high BP.

There's been some extensive studies showing a huge change in BP during the valsalva. Steven Fleck talks about it quite a bit, and come to the same consensus as I do...Do it when it is NOT contraindicated.
 
cool; i get it :D thanks for the awesome advice karky :]
 
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