John Gaglione's Power Series Wrestling Training # 4
Wrestler-Power Series #4 Zercher Lifts
The zercher position is one of my favorite positions to train wrestlers. This is any variation where your are holding an implement in the crooks of your elbows. This trains the strength necessary to hold double under hooks in folk style wrestling as well as freestyle and Greco roman bouts. You will gain insane upper back strength and core stability when performing these types of lifts since it forces your body to be upright. Coach Dickie white also makes a great point that you can also perform these variations in a concentric only fashion in a power rack in order to reduce the soreness of our wrestlers in season. The eccentric (lowering) portion of the lift is what you get very sore from so be eliminating the eccentric component of the lift you can still get great strength benefits without being as sore from tough workouts.
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