28-Day Lean Meal Plan: A Holistic Approach to Fitness

With a structured plan and disciplined execution, achieving a lean physique within 28 days is achievable. This article contextualizes that goal by examining the training methodologies of WWE Superstar Ilja Dragunov, specifically focusing on the efficacy of Zercher movements in functional strength development.

Ilja Dragunov: The Proponent of Strong-Style Wrestling and Functional Training

Ilja Dragunov, a Moscow-born WWE Superstar, embodies the ethos of strong-style, technical wrestling—a discipline emphasizing purpose-driven ring movements and meticulous training precision. Renowned for his aggressive yet controlled gym sessions, Dragunov integrates advanced functional exercises into his regimen, with Zercher movements standing as a cornerstone of his strength development.

The Origins and Evolution of Zercher Movements

The roots of Zercher lifts trace to the 1930s–1940s, when St. Louis strongman and weightlifter Ed Zercher sought lower-body training alternatives without a squat rack. To address this, he developed a technique where the barbell is deadlifted toward the torso and squatted from that position.

The defining feature of any Zercher lift is the bar’s placement inside the crook of the elbows, distinguishing it from traditional barbell squats (which rely on upper-back placement). These exercises—including squats and deadlifts—are not limited to lower-body development; their dynamic range of motion and core stability requirements render them full-body workouts, demanding significant muscular endurance and strength from practitioners.

Dragunov’s Rehabilitation and the Role of Zercher Training

Following an ACL tear during a live event in 2024, Dragunov underwent a rigorous rehabilitation program to return to competition on October 17, 2025. During this period, Zercher movements became a primary focus of his training. Unlike traditional gym exercises that may not replicate wrestling’s physical demands, Zercher lifts align with the sport’s functional needs: they target multiple muscle groups and joints while emphasizing arm engagement over back loading, mirroring the unpredictable nature of in-ring combat.

Technical Execution of Zercher Exercises

Zercher Squat

For beginners, stability is prioritized with a squat station or barbell rack. Execution steps:

1. Grip the bar inside the crook of the elbows.

2. Squat until the outer elbows align with the thighs.

3. Drive through the heels to return to standing, maintaining bar control.

The initial discomfort of the Zercher position is often viewed as integral to muscle growth, though practitioners may use elbow sleeves for comfort.

Zercher Deadlift

This advanced variation requires lighter loads initially to master form. Execution steps:

1. Deadlift the bar to the torso while maintaining elbow placement.

2. Transition into a squat-like stance with the bar supported in the elbows.

3. Return to standing by engaging the glutes and core.

An alternative approach for reduced spinal load: pre-position the bar in the elbow crease while in a squatted stance before lifting.

Functional Benefits of Zercher Movements

Zercher exercises simultaneously target the upper back, quadriceps, glutes, and core, while enhancing arm and grip strength through sustained bar control. This dual focus on stability and muscle engagement makes Zercher lifts ideal for athletes transitioning between sports and fitness regimens.

Advanced Application: The Zercher Pistol Squat

Dragunov’s signature Zercher pistol squat exemplifies the move’s intensity. Described by the athlete as “a romance of self-destruction,” this single-leg exercise torques the quads and glutes, with the Zercher modification further engaging the arms and core. The exercise demands mental fortitude to endure muscular fatigue, reflecting Dragunov’s unyielding work ethic.

Ilja Dragunov’s Professional Success and Training Philosophy

With an exceptional work ethic, Dragunov quickly claimed the United States Championship. Currently signed to the SmackDown brand, he competes live every Friday on the USA Network (U.S.) and Netflix (internationally), where his in-ring dominance mirrors his weight room precision.

For insights into Dragunov’s training journey, follow him on Instagram.