T Nation

Zercher Progression


#1

Hey, I am going to start doing 5/3/1 this week. Id like to do Zerchers on the deadlift day instead of conventional DLs because they really aggrivate my back. I can do unconventional DLs no problem, such as the double suitcase deadlift, but I dont have access to much equipment besides the basics.

Aside from doing the Zercher Squat following the 5/3/1 protocall, what would be some good assistance lifts to add?
For the record, I picked up 235 my first try and could hold it to my chest np, but I was nervous about squatting down as I felt my mid back was the weak link...Didnt want to chance it.


#2

Strengthen your back. Back strength is one of the most important things in strongman.

Not saying that Zerchers are bad. They are actually pretty good for back strength. But I wouldn’t try to work around a weak back. Find safe ways to strengthen it.