Barbell Zercher Deadlift

The bar lifted from the floor in the crooks of the elbows: squat all the way down, hook the bar in the elbow creases and stand up.

How to do it

Setup

Wide stance; squat down until the elbows reach under the bar, the bar cradled in the elbow creases, hands clasped.

Steps

Pull the bar into the body and stand up through the whole foot.
Keep the chest up against the load in front.
Squat back down with control and set the bar on the floor.

Common mistakes

Bare arms under the bar: pad it with a towel or sleeves. Rounding hard to get the elbows under the bar: widen the stance and sit deeper. Starting as heavy as a deadlift: the Zercher position holds far less.

Breathing

Big breath at the bottom, exhale after lockout.