If you're not doing Zercher Lunges, then you are leaving behind one of the best exercises for your lower and upper body strength.

Zercher movements are one of the best movements you can do for wrestling, for grappling, for fighting.

There is a Zercher Deadlift, Zercher Squat and Zercher Lunge.

You will need a barbell and you will need to begin doing the Zercher Lunges.

Here are the variations...

Video Breakdown

Four Zercher Lunge Variations

The focus is on 4 different movements for Zercher Lunges. Each movement will work and hit something different in your body and help you build fight ready strength.

Forward Zercher Lunge: Hold the barbell across your arms in Zercher position. Do a forward lunge and then come back into your original stance. Forward lunge the other leg and then come back to original stance. This is a stationary lunge.

Reverse (Stationary) Zercher Lunge:  Hold the barbell across your arms in Zercher position. Do a reverse Zercher Lunge on each leg. Step back and return to original position. Do this on both sides. This is a stationary lunge.

Forward Walking Zercher Lunge: For this Zercher Lunge you will need space. Hold the barbell across your arms in Zercher position. Do a step forward, performing a forward lunge then stand up in a new position. In this variation you are moving forward. Repeat on the other leg. This is a walking lunge.

Backward Walking Zercher Lunge: For this lunge variation you will also need space. Hold the barbell across your arms in Zercher position. Do a step backwards, performing a backward lunge then stand up in a new position. In this variation you are moving backward. Repeat on the other leg. This is a walking lunge.

How to Use Them in Training

Begin to incorporate all of these into your training when you're doing leg strength training.

For training protocols of how many sets, how many reps and what you should be doing for building your fight strength, endurance and fight cardio, take a look at "Fight Ready Fitness" program.