I'll be honest. I didn't really know Zerchers had an actual practical application beyond asserting dominance.

It turns out the basics work everywhere: push, pull, hinge, squat, carry, jump, crawl. Always appreciate your work my man!

It is funny seeing how the "training for BJJ" scene evolves. Years ago (and still in some circles) it was thought that lifting heavy would impair our abilities on the mat, so trying to get some people to needed to lift heavier was a pain In the ass. Now that the scene has progressed it is the opposite. I recently worked with a coach of a new MMA gym and I had difficulty trying to get him to lower the intensity/increase speed/ROM. Yes, it helps to have a higher ceiling for maximal strength but they aren't training for powerlifting or weightlifting, they are training for an event where the load is actually close to their bodyweight. So seeing this is a great indication that the trends are coming back towards more logical programming. Thankyou

Very cool. Great points about the ratio of specificity for grappling vs getting the most bang for your buck. There is so much well intentioned, time wasting junk training done in combat sports. Zack gets it.

Boogz’s influence reaches far and wide

Zerchers are an absolute must for wrestlers and grapplers--personally, I think everyone. If there is only time for one exercise, a Zercher squat or deadlift fits the bill. Great video! thanks for sharing.

Good to see Zercher's get some love. Try some Zercher front raises for shoulders and upper back. Combining the ZDL into a ZFR might be a good combo.

You’re out here preaching the gospel. Went from competing and struggling to closing out bjj comps for 1.5 years (never did any strength training) and then slipped a disc in my back before COVID and stopped training for 2 years. I got my rehab in and focused my s and c around zercher squats and carries 2x a week, went back to competing and haven’t lost a match since.

The full ROM zercher deadlift is my favourite lift, by far. Great to see zerchers in the spotlight

The old school baki the grappler OST hits different, Zack's editor keeps on giving

Please make more videos for BJJ strength exercises!! thank you so much for all your hard work on these videos!!!

YOU HAVE TO LIVE IT!!! KYRIAKOS GRIZZLY FROM GREECE!

Nice to see some non-meme Zerchers used in training! Supposedly the best wrestler ever perhaps, some big Russian dude could Zercher Deadift 200 kg for 10 reps.

Sand bag bearhug carries, get ups, and picks (from the floor to standing) carry over pretty great to grappling. The bear hug carries are especially good for generating ridiculous body lock pressure.

Zack is that sekiro strength and discipline at the end! If you played that game your even more of a legend..of you completed it your a beast!

I maxed out Zercher deadlifts a couple weeks before having a judo competition twice now and medalled both times. Coincidence? I think not

Seated Good Mornings seem similar to that Zercher Deadlift, might be a good alternative for people who can't get all the way down yet. What do you think?

Zercher is not a lift, its a mindset.

Those big range Zerchers hits so much at once . I love it .

For the difficult

I love this kind of content!

This won't get maybe a million views but those who see it will REALLY appreciate it. Not much info for serious athletes out there :P

Spine of steel! Thanks for the video bro!

Ready for the next video. ADCC coming up. This is probably the best video in all of KZfaq on strength training for juijitsu.

I appreciate the insights, and especially the logic you present, behind these excercises. After watching a member of my dojo get gassed and have to pause in his belt test, I'm certainly looking to improve my endurance to not experience the same events (as, we were ready to call and ambulance and CPR in that case). Conditioning, no matter the martial art, is critical!

He literally flatlined the guy in 3 strikes that was beautifull

Today was me and my training partner's first day back after 2 weeks off, this was great timing. We just finished doing this version of zerchers as our first movement, he with 95lb and me with a plate (we're both 4-plate deadlifters and I've done 5 once) and it was most definitely a very highly stimulative session with probably pretty low DOMs and high adaptation, great suggestion man. I'm also 3 weeks out from starting a 12-week strongman prep for a novice show so this is all around a perfect bridge-block/restarting training movement Zach, thanks bud

I tried the Zercher deadlift/squat combo... my legs never been so sore 😳

Nice Baki the Grappler soundtrack

As much of a meme that zerchers have become in social media they are legit a great series of movements (deadlifts, squats, hinges carries, holds) They have an almost direct correlation with any kind of pick up or front carry, and any frontal loaded movment like RDLs/ good mornings, or front squats. They are a lot harder on your core, making them great as a bracing movment, even if it's just a hold from a rack, they are easy to overload, so if you strongman they are extremely useful for huzafels and iron crosses. Also more demanding on your Erectors, making them also very good accessories for deadlifts. And great as a way to simulate picking people, because of how easy they are to overload (except for the elbow pain, but no pain no gain) I feel like people have gone so far in to "the most efficient" that stuff like zerchers, that is uncomfortable, just gets ignored, even tho they are great movments for general fitness, athleticism, and even yes, muscle building and strength gaining. And also they just build guts, cus they aren't pretty not comfortable. Having the mental strength to load a bar with 70% or above and doing a set of squats is hard. But having some of that mental fortitude is just such a good thing. And personally, I just think they are fun lol.

I’ve been saying this and utilising it for years for myself and clients

Now I'm inspired to do 315 lbs Zercher Deadlifts, then Zercher RDLs into Zercher squats. So 9 reps in one set total. Paired with Lu Raises or DB Presses. Wish me luck.

Zerchers, dips, and pull-ups

Greating melding of the sports. Totally anecdotal, but for my shoulder issues (injured and couldn't raise 10lbs above my head) the thing that helped the most was doing strict OHP's. Within months I was back to healthy shoulders and 195lbs.

This was a really good video! Very informative! Love to learn new things. Would love more of such videos man!

This was a great video. Would love to see more about MMA/Grappling

Very good video, instructive, concise, clear

This is amazing looking forward to more grappling related videos brother

One of the best approaches to BJJ strength training I've seen but most coaches are still sleeping on the powerful benefits of extreme isometric eccentrics. Take lighter weight and work the eccentric portion of a compound movement for 1-3 minutes while only breathing 10 or less times a minute. Slow deep nasal breathing will train your fight or flight response better than any other training method and directly translates to energy conservation on the mats. Learning to breathe slow under great stress is the best way to maintain hi energy and clear thinking on the mats.

You work with some absolute studs.

Aspiring S&C coach, this shit is rad, thanks for your insight into how you look at and analyze the needs analysis of these athletes!

Sekiro backdrop. Ive seen enough, subscribed.

Kettlebell cleans and high pulls also build a killer guillotine / ankle lock, and they help with the body lock to a certain extent as well as defense (imagine being mounted with a hand trapped underneath your opponent, having a strong kettlebell clean can help you pull that hand out)

Eric Bugenhagen has been saying this for years

This is gold👑👑

Hmm might have to try these

This video is so fucking sick excellent work! Really top notch, I thought I was on ESPN at the beginning 🤯

Daru Strong loves Zerchers for his fighters as well

Eric "Rick the Stick" Bugenhagen entered the chat.

Sekiro back ground, i trust this guy for sure

What do you think about form in the pull ups? I believe it should be improved.

Very cool. Coming back from rc surgery to lifting and martial arts. Programing a two plus one a week routine and needed a good pull lift. Was going to use Pendlay rows but think I'll try Zercher deadlifts. Something for you to look into, Steve Justa's barrel lifting not pressing) program is fantastic for grapplers.

it's probably good to progress the zercher when your at least intermediate and have an all round strength base

11:45 is this better Zercher Deadlift form Zack? I start in the ATG position, but I wouldn’t know what is better.

Was always wondering why my instructor was so into zerchers , makes sense now

love to seee a new zack telander video

haha playing og grappler baki soundtrack in the background

Good content!

Hey Zack, love the idea of going from zecher deadlifts to deficit deadlifts, almost periodizing range of motion over the course of a program and I've been thinking about this a lot. Could you explain the idea behind this?

Was that background music from baki season 1 or 2 (ie. pre-Netflix)? It sounds so similar

Have to try these zerchers

How many times per week are they training he zurchers. Gonna add in zurchers with dumbbells on a chain to my workout

I like to do zercher with logs

Wtf, Parappa the Rapper!? Never expected to see a clip of that game anywhere, like ever

Damn I can't do full ROM Zercher deads anymore I lost all that mobility lifting spinal

I would argue that sandbag training is a bit more effective than barbell zerchers. However barbells may likely be more accessible

Is the gym you train at/train people at available to the public? I try to drop in to any cool gyms when I travel and would be a cool one to do while in the US

Are these guys on the sauce? Given it’s mandatory in ADCC

What is the best neck training for neck strength and muscle. Also bride variations that vary in difficulty,for practical strength and formidablity?

There's a lot of stuff out there saying the Arnold press is absolute nonsense and bad for your shoulders. What are your thoughts on it?

Any exercises to get that flexibility to get the bar up like that?

I think a Jefferson Curl would do a similar job altho the ROM would be even bigger

hi! Do you think it's a good exercise for people, who experienced lumbar hernia once the injury healed? Would it "bulletproof" the spine if progressed carefully?

For the algo

At what’s weight will you go from the zercher deadlift to the deficit deadlift?

I’m not a martial artist at all, but I sort of want to just try these for fun

Programming sets at 7:50

Hi zack... Grappling strength you say! Well heres the Goat of grappling Aleksandr Karelin He's a Russian super heavy weight Greco-Roman wrestler and he's universally known as the greatest heavyweight wrestler to ever live. He's 6'4 and wrestled at 289 lbs. It's been noted that he could clean AND PRESS over 420 lbs. He had a move he would do called the "Karelin slam". In this move he'd pick up his 300 lb squirming opponent while they were laying face down on the mat, trying to be dead weight so he wouldn't pick them up. .

Excuse me Telly, I believe the first key concept is "all lifts are Zercher lifts". Maybe you thought you were posting this to your other channel. Or your OnlyFans

Can I still do them if I impersonate a jujitsu practitioner a few days a week?

It is so different than what the average lifter does who just lifts. Really interesting

What do you think of kettlebell swigns and turkish getups?

Hey Zach, do you have a link to a grapplers program or template, paid or free?

something thats lost on a lot of people with how low the weights are: while these guys might be in good shape and "strong", most of them arnt weight lifters of any kind. it would be unwise to ask them to load up huge weights.

Neuromuscularly => "From a neuromuscular point of view" if it's said pretty much the same as in French?

How many days a week are they lifting vs grappling? Any two a days?

stop babying you back boiz there is A LOT of muscle back there strong thick dense muscle train stress it own the range of motion. Weighted Jefferson Curls are dope too.

Is that sekiro music in the outro?

If it’s win on the crease then I don’t want it 👾

What do you mean zercher deadlift? All I saw was a deadlift

No hand lock on Zerchers.

8:47 they are only 40 kg /50 kg and 70 % ish bw. That’s not going to hurt you. And these are elite athletes

Can i do these with a kinked/curl/whatever they're called bar?

Why not just use heavy sandbags?

Imo absolutely nothing wrong with lifting around body weight if your sport involves you lifting around body weight.

Guy at 0:15 had a bad case of swamp ass

Kody Steele literally just looks like blonde and lean Toshiki.

Martial arts is where majority of my training history took place. All of the different martial arts I've done. Boxing, kick boxing, wrestling & jiu Jitsu. Not a single piece of what I'd now class as strength training took place. Fuuuuuckin bizarre

Stick man teaches us how to get strong

A lot of people think doing a bunch of dumb shit in the gym will make you better at Jiujitsu. Anything besides basic strength training is probably not going to provide sufficient juice for the squeeze. If the answer to the question “Will this help me execute a technique more effectively or open the door for additional techniques?” isn’t yes, don’t bother. In the (paraphrased) words of Lachlan Giles, “I’ve never looked back on a match I’ve lost and seen that it occurred as a result of a strength deficit, but rather a technical error.”