WWE’s Ilja Dragunov is a grappler that harks again to an period of strong-style, technical wrestling, ensuring that each transfer carried out within the ring has a objective. And, as his sweat stuffed fitness center classes present, this Moscow born mat star is simply as aggressive together with his exercises. Dragunov is a particulars man on the subject of his coaching and is a proponent of Zecher actions. Right here’s why they’re so efficient.
What are Zercher Workout routines?
Within the Thirties and ’40s, a strongman and weightlifter from St Louis, named Ed Zercher seemed for tactics to coach his decrease physique with out using a squat rack. To that finish, he would deadlift the bar towards his core and squat from there. Lately, individuals typically start strikes just like the Zercher squat from a racked place, however no matter kind of Zercher elevate you might be performing, the telltale signal is the truth that the bar have to be gripped contained in the criminal of the elbows. Zercher lifts may be carried out in a wide range of methods together with squats and deadlifts, however they don’t simply work the decrease physique. The vary of movement and power required to maintain the bar steady makes it a full physique exercise that’s not for the weak.
Why does Ilja Dragunov Prepare with Zerchers?
Having torn his ACL throughout a reside occasion in 2024, Dragunov was pressured to construct again higher earlier than making his return to motion on Oct. 17, 2025. Over the last 12 months, the ripped Russian has posted his progress, with Zerchers being one in every of his foremost strikes. However why? Professional wrestler’s typically battle to copy the physicality of the wrestling ring when contained in the fitness center, however Zercher actions are an ideal match. As a useful train, Zercher’s hit a number of joints and muscle teams, and there may be higher emphasis on the arms than having a barbell throughout the again for a standard squat.
Zerchers can really feel unorthodox, similar to coping with heavy opponents who make sudden actions. So, the improved stabilization that comes because of mastering the strikes pays dividends again within the squared circle.
Zercher Squats
The Zercher squat generates pressure all through the physique. Whereas conventional Zercher actions are sans rack, utilizing a squat station or barbell rack to assist get into place is actually a good suggestion for rookies, nevertheless. After getting the bar between your inside elbows, squat down till your outer elbows meet your thighs, then stand and lift the bar again up for a full rep. Many individuals discover the Zercher place considerably uncomfortable, and those that subscribe to the ‘No Ache, No Achieve’ mentality really feel that is a part of the gritty technique of rising the muscle groups. Others might go for an elbow sleeve. It’s a person choice.
Zercher Deadlifts
Dragunov begins his deadlift with the bar on the bottom, however that is a particularly superior transfer. If you wish to do this out for your self, ensure that to go gentle and work on kind first. You too can start with the bar already within the criminal of your elbow whereas in a squatted place to position much less pressure in your again.
Zercher deadlifts work the higher again, quads, glutes, and core, however additionally they enhance arm and grip power too.
Zercher Pistol Squats
In an unimaginable feat of power and performance that screams “Don’t mess with Dragunov,” the WWE Celebrity has additionally shared his mission with the Zercher pistol squat. The transfer is “A romance of self-destruction,” in response to the person himself, and requires severe coronary heart to work via the burn, as a result of this one-legged Pistol train hammers the quads and glutes, whereas the Zercher modification as soon as once more works the arms and core.
With an epic work ethic like Dragunov’s, it’s simple to see why he rapidly gained america championship. The WWE Celebrity is presently signed to the SmackDown model, airing reside each Friday on each the USA Community in america, and on Netflix internationally, the place you possibly can see him dominate the world of professional wrestling similar to he takes cost of the load room.
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