Hey, man. I currently am getting over a bulging disc. It was causing me horrific sciatic pain and i still spasm. I'm in PT right now, but I'm very depressed because even doing the elliptical makes my toes and feet go numb so I can't do anything. Are there any programs at all that can help me get back to lifting? I just want to lift again. Thanks.
@@mrlucius57 I'm going to one right now. Misworded what I meant to say sorry. I've been going to PT for 2 weeks now and it has really helped, especially all the lumbar extension exercises they have me do. After my back starts to feel normal again and my nerve pain dies down, I just don't know where to start. I had watched some of KH's videos earlier this year but never really did anything with them. After seeing how much better my back feels after doing full ROM back extensions and really pushing that lumbar tension, I'm wondering if getting my lower back strong through these movements is the key. I just have so much riding on my job with supporting my family that I'm scared to push myself again.
It’s a hamstring glute dominant exercise if your feeling all the tension in the low back then it’s too heavy some contraction is normal but if it doesn’t feel right then don’t keep going if you want to target the erector spine then perform hyperextensions that is a safer approach Every personal trainer will tell you different but iv been doing this for 10 years and from my experience and sports science there are better and safer ways to really work those smaller muscle groups but being a compound movement it’s great but can be a very risky exercise if done incorrectly train safe and be safe 💪
@@kh.movement you did not read my comment correctly if you can’t take being corrected or criticism then don’t post 🤷♂️ if some noobie watches you on this there gonna hurt them selves you also missed the part of it being a hip hinge movement so the dominant muscle groups during a RDL Romanian dead lift are the hamstrings and glutes the lower back assists in keeping the spine nutrual hence why you will feel a little on your back but if your trying to really focus on your erector muscles then your best off with a hyperextention movement that focuses more on the lower back and takes the hamstrings out of it making them the assisting muscle group also making it safer. When you said feel it in your back you made it seem like you should feel it all in your back no that’s wrong you should feel 90% of it in your hamstrings and glutes if your feeling it all in your back then you may have a weakness somewhere. Also this is the big issue what your performing here is a STLD stiff leg dead lift not a RDL I’ll explain STLD has nearly straight knees like you do here and the bar goes to the floor a RDL has bent legs and only goes down to the knees and doesn’t touch the floor .
I have these scheduled for later today. Did sort of feeler sets last week, will probably start increasing the load next week. Thanks again for the idea 🫡
That isn't the point of the video. It's that deadlifts and deadlift accessories SHOULD feel in your back because those exercises are supposed to strengthen your back, not only glutes and hamstrings.
Kinda insane we have a culture of “you shouldn’t feel it in your back EVER!” - I mean, if you never feel your low back working you might have some severed nerves or some shit, you’ve gone numb, that seems far more worrying
I've tried zerchers for a few weeks a while ago and really liked them, but I stopped doing them not because of elbow pain, but because my forearms got severly bruised. Any tips on that? Did I let the bar move around too much?
I notice that my lower back felt fine when I was zercher deadlifting less than 198 pounds two months ago. But then once I went to 198 pounds and above, I started to feel the stress on my lower back. Last time I zercher deadlifted (roughly 237.6 lbs for 5-6 reps), I felt lower back pain or fatigue. I was also going very close to failure during that time. Am I progressing too fast? Is this a load management issue?
It could be but it might not be a problem at all. It might just mean that you are actually sufficiently working that area. I can't actually speak on your personal situation unless you are my patient/client though
They can be. That's just an isometric though so you lose out on working the a full range. Kind of like asking if heavy wall sits are good. They can be but they don't really replace squats. Depends on what you need out of the exercise and what you can tolerate
Getting stronger through a full range is probably still better for a lot of people in that case but it would be easy enough to do both in a program. Like do side bends then finish off with a really heavy suitcase hold - since they could have some benefits
I watched your video about 3 months ago and since then started to lift out of my back. Holy mother of god! I had backpain in the last 10 years and since about 3 month i did not have it once again! I can also lift much heavier weights, that i would not have touched a few months ago. Thank you very much for this life changing lession!
That is amazing! I'm happy to hear that your back is feeling good, it can be really liberating and be such a massive improvement to life! You're doing amazing 😎
You really have to let your knees shoot forward when you get to them and be patient with straightening out your body. It takes a bit of practice with the timing. Slippery pants are also a little more forgiving so i suggest wearing them too
This might be a non issue once you get more seasoned, but as a beginner having a fully supinated palm is less painful. Locking hands puts you in more of a neutral position and the brachoradialis is right under the bar which is quite painful to me
I take a half breath at the bottom and do like a half brace compared to what i do for my deadlift. No extending just getting comfortable and solid in the bottom position
A little bit. Running has more lateral and rotational forces so it is helpful to be stronger with those. But overall the demand on the back in terms of strength for running is fairly low so much less carryover
Oh and my background is i grew up playing hockey, then did olympic weightlifting then now i have transitioned into more powerlifting and general strength training with olympic lifts sprinkled in
Zercher Deadlifts/RDLs are done best with a spotter close behind like what they do in the gyms in India. 😏 Dayum midway through the vid, I was about to comment about my poor mobility then a minute later you actually addressed mobility issues, LOL. I'm gonna do Zercher RDL mobility work next time. Great vid, boss.
When I started doing Zerchers I could only get low enough with very low hips (like hip crease below knee crease kinda low) but over time my arse has drifted up
Such a cool lift. I started with zercher squat, then I played around with RDL's till I could put it on the ground. What do you think about zercher shrugs?
Just like how programming is the same with every lift, so is progressing them! So my general advice for all exercise is to track effort, reps, sets, weight and slowly increase those over time. If you can't do them or can't recover then lower one of those variables at a time until it is in the sweet spot again
These are super fun. I feel like every part of my posterior chain is getting so much stronger they’re such a great exercise for hitting the whole thing. I’ve actually seen a few people doing them in the gym now which I did not ever see a year ago!
I've been doing Zercher deadlifts for about a month now, i tried going from the floor but i simply don't have the mobility at all, maybe being 2,05m plays a role, not sure lol. I've been doing them from a rack though, just going down as far as i can while keeping my hips high, they feel awesome and i've worked my way up to 150kg for two reps. Am i missing out in some way by not going off the floor though? I just feel like i need to fold myself into a pretzel to reach the floor and then still just fails, and just taking it from the rack has been working great so far
Cope. Just kidding. It would probably be about the same relative range of motion as for a non-giant if you did them from a 2-4 inch block. More range of motion can be good depending on your goals and enjoyment with it. I wouldn't say that you are missing out on a bunch but you are missing out on a bit of mobility if you care about it and I think that doing them from the floor makes them more accessible and easier to get closer to a max and makes it more standardized. If you want to work to it then it is easy enough to throw in a couple sets at 50%1rm to push range after your main lifts. And the more you fold into a pretzel, the more comfortable it becomes haha. It felt like I was getting folded into a pretzel when I first started and now I don't even think about it
@@kh.movement I see, thank you for the reply :) I can see the argument about the max. After failing going off the floor, I've just been doing them with a regular deadlift stance, so basically a Zercher RDL off the rack i suppose. If i'm not particularly missing out, then i think i'll just keep doing them and be happy with them as they, and by doing if i build up the mobility to do them off the floor, then that's nice, if not then i won't worry about it :)
I do not touch tips, feels like im heaving the earth with fist apart grip instead. Another benefit of Zerchers thats not physical is how it helped fortified my mindset before i was always dragging my feet to do lower body movements but now nothing compares to it and knowing that makes it easier. Overall a good video, i havent done zerchers rdls but will consider it
I absolutely love them so I recommend giving them a shot. And hell yeah that is great that they have made training more fun for you. Now you will make even more gains 😎
Depends on what row variation you care comparing them too. Mostly yes to both of those questions but it also depends on what you need to work on for carryover
@@kh.movement I'd compare it to a Yates row when it comes to how much you can load it. I don't have much experience with rows and with so many variations I figured I'd just do whatever can be loaded most. Would you recommend this Pendlay kind of style instead?
Did you see Renaissance Periodization had some very 'cat'back deadlifts for hyperthrophy in a recent video with a young bodybuilder? He was specifically qued to do so, and Mike gave a solid explanation for the reasoning behind it and mentioned research saying loading a bent back is fine (if built up from a low weight over time). So many comments on that video (and its short) just screaming about bad form, just like on most of your videos. Well. They're purely hyperthrophy guys so they probably have little interest in collabing with you but hopefully it has sent some glass backs your way to be exposed to true strength away from traditional dogma.
There’s a problem with all of them but one of them you can train in the sport to not do which is deadlifting you are going to hurt yourself training like this just like many cyclists and fighters have except they couldn’t avoid it in their sports
Yeah so maybe training it to be stronger and withstand more would be helpful. Just like how one would train hamstrings to decrease strains with sprinting. It would also make them better at their sport. Think a little
