Author Archives: Thom Van Vleck

Zercher Lift: A Missouri Original

 by Thom Van Vleck

Denny Habecker completing the Zercher Lift. Denny will be at the 2011 USAWA Nationals where this lift will be contested

When I was selecting lifts for the 2011 USAWA Nationals to be held June 25 in Kirksville, Missouri I very carefully selected my lifts.  I was trying to get a good mix from each of the major categories.  I wanted a thick bar lift (Continental to Chest), a dumbbell lift/one arm lift (DB Snatch), a power type lift (Deadlift 12″ base), a miscellaneous lift (Cheat Curl), a pressing movement (Pull over and Press), and a squat movement.  For the squat movement I picked the Zercher!  I also wanted all the lift to come off the floor so that the meet could move along quickly and I was not sure how many spotters I would have.

While the list was then passed on the USAWA board to approve and they did approve it the only one that was questioned was the Zercher.  Not because it’s a “bad’ lift, but because it’s been used several times before and there was just some thought that maybe we should “mix it up” a little.  The problem for me was this was the ONE lift I felt I HAD to have in my meet.  The reason:  The Zercher was named after Ed Zercher and he’s a true MISSOURI born strongman!

The man himself: ED ZERCHER, one of Missouri's greatest strength athletes!

One of the things I like about the USAWA is it’s respect for history and the desire to make sure many of these lifts from bygone years are remembered and practiced.  Many of them have real merit and are often “rediscovered” in modern times.  Look at Kettlebell lifting!  My grandfather used to do Kettlebell training when I first stared lifting in the 1970’s and I remember thinking how “old fashioned” that was and he needed to get “modern” if he wanted to get strong!  How naive I was!   The Zercher has made a bit of a comeback for that same reason……in a way!

Many modern lifters have begun to do what they call “Zerk’s” or Zercher Squats.  They take a weight out of low squat rack or power rack, squat with the bar in the crooks of the arms, and then reload it on the rack.  This has become a variation that some lifters use in a mix with front and back squats but it is also one that guys have added that have trouble holding the bar in the front squat position or some other injury the precludes regular type squats.  But of course, as “Ol’ Clark” himself would tell you…..THIS IS NOT A ZERCHER!  Now, there’s nothing wrong with doing “Zerks” and they are a fine exercise to anyone’s repertoire of lifts.

There were some guys recently discussing “Zerks” on a message board and I got on there and pointed out the difference in what I thought was a polite, informative way.  One of them blew up!  He thought I was being petty bringing up the difference.  But to me, Ed Zercher developed that lift and we need to honor the man by keeping things straight!  With that said, here’s the rules for the Zercher lift:

C8.  Zercher Lift
The bar starts on the platform and at the lifter’s discretion the bar is deadlifted to a position where it may be supported on the knees or thighs.
Feet placement is optional, but the feet must be in line with the torso. The lifter will then bend down, with the bar resting on the legs, to a position in which the lifter is able to secure the bar in the crooks of the elbows. The lifter will then stand erect with the arms bent and the bar fixed at the articulation of the upper and lower arms.  The lifter’s arms may be inside or outside of the legs. The hands may be locked together. Once the bar is
motionless, the legs straight, the body erect with shoulders upright, an official will give a command to lower the bar. The bar must be returned to the platform under control for the lift to be complete. It is acceptable to drop the bar once it is below the level of the knees provided that the hands follow the bar to the platform.

So, come to Nationals and help me honor one of Missouri’s greatest Strongmen!  Let’s Zercher!

Deadlift – 12″ Base

 by Thom Van Vleck

Wilbur Miller doing a partial deadlift, but still demonstrating the proper foot placement for the 12" base dead lift

Let’s talk about the 12″ Base Deadlift.   This lift will be contested in the upcoming USAWA 2011 Nationals held by the Jackson Weightlifting Club in Kirksville, Missouri on June 28th.  Make sure you know the rules!

The USAWA Rule Book says:

B1.  Deadlift – 12 inch Base
The rules of the Deadlift apply except that the maximum width of foot placing must not exceed 12 inches between the inside of the lifter’s heels. It is recommended that a 12 inch space be marked on the platform by a drawn line or tape.
Now, just to cover all the bases, let’s cover the rules for the Deadlift just to be sure we all understand it:
A.   Deadlift
The bar will be placed on the platform at the lifter’s feet, directly in front of the lifter. The lifter will grip the bar with both hands with any grip and any hand spacing. The lifter may use an alternate grip in which the palms of the hands are opposed. The lift begins at the lifter’s discretion.  The bar may be uneven during the ascent, but it must finish evenly.  The bar may touch the legs during the ascent, but must not be rested on the legs, bounced, hitched, or lowered. Width of feet placement is optional, but the feet must be parallel and in line with the torso. Heels and toes may rise during the lift, but foot placing must not change.  No substance of any kind may be applied to the legs. When the legs are straight, the arms are straight, the shoulders erect, the bar motionless, the lifter will receive a command from an official to lower the bar.  The bar must be returned to the platform under control for the lift to be complete.

Pretty straight forward!  At the Nationals this year we WILL have tape on the floor to help the lifters and judges make the call.

Continental to Chest: It’s not a Clean!

 by Thom Van Vleck

The mid point of the Continental to Chest.

The Continental to Chest (Fulton bar) will be contested at the 2011 USAWA Nationals hosted by the Jackson Weightlifting Club.  Let’s get familiar with the rules:

A23.  Continental to Chest

The lifter starts with the bar on the platform in front of the lifter and raises it by any method of the lifter’s choosing onto the lifter’s chest above the pectoral muscle. The bar may be raised in one or a series of movements and may come to rest, be lowered, or make contact with any part of the legs and body during the lift. However, the bar must not be upended into any position on the body. Hand spacing and grip are of the lifter’s choosing and may be altered on the bar during the lift. The hands may be removed from the bar during the lift. The bar may come to rest on the lifter’s belt. A towel may be placed in the belt for the bar to rest on.  Touching the platform with a knee or the buttocks is permissible.  It is a disqualification for the bar or plates to touch the platform before the finish of the lift.   Once the lifter’s legs are straightened, the lifter’s body erect, the feet parallel and in line with the torso, the bar motionless, an official will give a command to lower the bar. The lift ends when the bar is placed on the platform under
control by the lifter.

F.  Fulton Bar (2” Bar) Lifts
Fulton Bar Lifts are approved for all bar lifts using a Fulton Bar and the rules of the individual lifts. 

 

We wanted to have one Fulton bar (or thick bar) lift and the Continental to Chest happens to be it.

In the past, this lift has often been referred to as the “Continental Clean”.  This was a pet peeve of  former USAWA secretary Bill Clark.  He would point out that the “Clean” refers to lifting the bar “cleanly” from the floor to the chest.  So, saying “Continental Clean” is an oxymoron……kind of like “near miss” or “alone together”.   Everyone knows what you mean but it really doesn’t make sense!

There’s a deeper story on how the Continental got it’s name.  In the early days of lifting, the British were often in competition with the French and German lifters (or Continental Europe, which did not include the British Isles).  The British took pride in how strictly they would lift the bar “cleanly” to the chest and would make fun of how the French and German would bounce the bar up anyway they could and the would refer to that method as the “Continental Style” in a negative fashion.  Later, the British were instrumental in the early lifting rules and the continental style was phased out and the clean style was accepted for major lifting competitions.  But the USAWA keeps the style alive and well!

So study the rules and get ready for some Continental action!

Pullover and Push: Old School “Bench Pressing”

Pullover and Push as demonstrated by the great Arthur Saxon. He was a favorite of JWC "founding father" Dalton Jackson

by Thom Van Vleck

Those of you who know me know that I can’t make things simple.  I put a lot of thought into things and when I was thinking about lifts for the 2011 USAWA Nationals to be held June 25th in Kirksville, Missouri this process was in overdrive.  I wanted a pressing movement and I also wanted a lift that would honor my grandfather in some way.  Well, he was a big fan of Arthur Saxon and when I saw this photo in the USAWA photo archive it just sealed the deal for me that the Pullover and Push would be that “pressing” movement in the list of lifts for Nationals.

Let’s review the rules to make sure we know how to do the lifts!

A35.  Pullover and Push

The lifter will lie on his/her back on the platform with the bar placed on the platform above the lifter’s head.  Padding, such as a towel or mat, may be placed under the lifter’s body and elbows. The bar is gripped with the palms of the hands facing up and with the bar at arms’ length prior to the start of the lift.  Width of hand spacing and feet placement is optional. The lift begins at the lifter’s discretion. The lifter is allowed multiple rolls with the bar on the platform to gain momentum to the bar. Hands must remain on the bar throughout the lift. The lifter will then pull the bar over and onto the chest or upper abdomen resulting in the upper arms resting on the platform. The bar must not be rolled once on the chest. The bar or plates must not make contact with the platform once the bar leavesthe platform or it will result in disqualification. The lifter is allowed to move or lift the feet and hips during the pullover. Once the bar is on the chest or abdomen, the lifter may move the feet close to the hips, and raise the hipsto create a bridging or belly toss to propel the bar to arms’ length. This is done at the lifter’s discretion. The lifter is allowed feet and hip movement during the push. The lifter may press the bar instead of pushing the bar if desired.  Once the push has begun, the bar must not be lowered in any manner. Only one attempt at the push is allowed. The bar must lock out with even extension. Once the arms are straight, the lifter must lower the hips to the platform and straighten the legs to a flat position on the platform. The arms must remain straight during this time.   When the lifter and bar are motionless, an official will give a command to lower the bar. The lift ends when the bar is returned to the platform under control. It is acceptable to drop the bar behind the head in the return to the platform as long as the lifter maintains hand contact with the bar.

Now, you have to make sure you distinguish this lift from the Pullover and Press and the Pullover and Press with Wrestler’s Bridge.  They are often confused.  The last thing I will say is that if you have a big nose or a big head…..you may want to turn your head when you pull the weight over to the push position!  If you’ve ever done this lift, you know what I mean!  Now, come to the Nationals and try it first hand!

Can you Cheat on the Cheat Curl?

 by Thom Van Vleck

I love me some Cheat Curl! There may be some rule changes that bring the USAWA in line with IAWA rules that will open this up for lots of new records!

The Cheat Curl will be contested at the 2011 USAWA Nationals held June 25 and hosted by the Jackson Weightlifting Club in Kirksville, Missouri.  An interesting paradox will take place with this lift.  As always, the USAWA annual meeting will take place.  This is the one time when rule changes can be discussed, voted on, and passed.  Interestingly enough, one of the lifts being contested is the Cheat Curl.  The USAWA rules currently are different from the IAWA rules and there is a proposal to change the USAWA rules to bring them in line with the IAWA rules.  One of the major differences is the USAWA requires the feet to stay flat on the floor while the IAWA rules allow for the heels to raise.  So, according to the USAWA rules if you did a Cheat Curl following the IAWA rules…you’d be CHEATING?  So I guess it is possible to cheat on the Cheat Curl! Now, here’s where the paradox comes in.

Traditionally, the rules meeting has taken place after the meet.  Since the meeting can be lengthy and since there’s usually a banquet of some sorts afterwards Al Myers and myself decided to have the meeting the night before the meet.  That way, we get the “business” out of the way and the day of the meet only focuses on the lifting and the fun afterwards!  This has created an interesting situation.  One of the lifts being contested on Saturday may have the rules changed on Friday!  If so, then which rules apply!

Currently, the USAWA rules state:

D7.  Curl – Cheat
The bar begins on the platform, and at the lifter’s discretion, is picked up with a grip that has the palms of the hands facing up or away from the lifter. Feet placement and hand spacing is optional, but must remain the same throughout the lift.  Heels and toes must not rise during the lift. Once the lifter is upright in a standing position with the arms and legs straight, the bar on the thighs hanging at arms’ length, an official will give a
command to curl. The knees must remain locked and the legs straight during the lift. The lifter is permitted to bend at the waist, sway the body, or drop the shoulders to gain momentum of the bar. The bar may be lowered prior to the beginning of the curl. The bar must be curled from arms’ length to touching the upper chest or neck in one motion. Any downward movement of the bar during the curl is a disqualification. Once the bar is motionless, and the lifter is upright, an official will give a command to lower the bar. The lift ends when the bar returns to the platform under control by the lifter.

So, be ready for both sets of rules and we will see how this plays out!

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