Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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Spider Lifts or Zercher lift

qualters
qualters
Posts: 343
Joined: 2002/04/21
United States
2002/06/13, 04:49 PM
WOW, I tried these man it kicked my butt. It helps to tighten my midsection, and its a real wierd feeling technique. Its all in my stomach, no back, anyone ever try this movement before? I read that it will help you work out with out a weight belt at heavy, but not heaver weight.

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BQ
AMERICAN MADE
fireloard
fireloard
Posts: 665
Joined: 2001/03/27
United States
2002/06/13, 07:26 PM
I've heard of the Zercher lift but not really what it is.. and i've never heard of Spider lifts.. could you or someone explain what they are and how they work?
Epimetheus
Epimetheus
Posts: 27
Joined: 2002/03/15
United States
2002/06/13, 09:34 PM
http://www.olympus.net/personal/cablebar/Zlift.htm

There are many variations. The way I do them is sitting down on a box, with my legs spread, grasping the bar in the crooks of my elbows and bend over bringing the bar out past my knees and going as low as I can before going back up. The Z-Squat.

Have not done the Z-lift which is a variation of the D-lift, I do Z-squats to work my abs. :)