erector builder with the weight hanging from your arms rather than held
against your chest
the load hangs under your shoulders, so it bears on your spine rather than
your hips: the erectors carry this alone, where a bodyweight back extension
splits it with the glutes and hamstrings
hanging the weight is what lets you load it heavily: a plate hugged to your
chest runs out of room long before the erectors do
Execution
Set yourself face down on a GHD with your hips clear of the pad and your feet
locked between the rollers. Take a barbell in both hands and let your arms hang
straight down.
let your torso hang down with the bar under your shoulders
raise your torso by extending your spine against the hanging weight
stop when your body reaches a straight line rather than going past it
lower under control, letting the bar draw you back down
keep your arms hanging rather than pulling the bar towards you
With no GHD, run it off a bench with the weight in the crooks of your elbows.
That is a fallback for the equipment, not a Zercher variation: the lift is the
same.
Purpose
erector builder with the weight hanging from your arms rather than held
against your chest
the load hangs under your shoulders, so it bears on your spine rather than
your hips: the erectors carry this alone, where a bodyweight back extension
splits it with the glutes and hamstrings
hanging the weight is what lets you load it heavily: a plate hugged to your
chest runs out of room long before the erectors do
Execution
Set yourself face down on a GHD with your hips clear of the pad and your feet
locked between the rollers. Take a barbell in both hands and let your arms hang
straight down.
let your torso hang down with the bar under your shoulders
raise your torso by extending your spine against the hanging weight
stop when your body reaches a straight line rather than going past it
lower under control, letting the bar draw you back down
keep your arms hanging rather than pulling the bar towards you
With no GHD, run it off a bench with the weight in the crooks of your elbows.
That is a fallback for the equipment, not a Zercher variation: the lift is the
same.