Wrestler-Power Series #4 Zercher Lifts

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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.

If you have any questions feel free to e-mail me at gaglionestrength@gmail.com
or check out my website www.gaglionestrength.com

To take your wrestling to the next level and ensure this coming wrestling season is your best one ever go to GaglioneStrength.com and e-mail Coach Gaglione for more information on how YOU can take your training to the next level.

Not from around the area, but still want to learn the exact systems that are used at
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Coach John Gaglione is a Sport Performance Specialist out of Long Island New York. He is a certified "Underground" Strength coach who specializes in training combat athletes. John’s work has been featured in Elite Fitness Systems, Testosterone Nation , One Result & local wrestling site Long Island Wrestling Association. If you would like to learn more about John you can reach him at www.gaglionestrength.com or e-mail him at gaglionestrength@gmail.com.