Barbell Jefferson Deadlift
Description
The barbell jefferson deadlift is a vintage strongman lift performed by straddling the bar with the feet in a split stance. The unique offset position targets the hips, glutes, and core differently from a conventional pull. It is also known as the straddle deadlift.
Muscle Group
Equipment Required
Barbell Jefferson Deadlift Instructions
- Stand over a loaded barbell so the bar runs between your feet.
- Set one foot forward and one foot behind the bar in a split stance.
- Squat down and grip the bar with one hand in front and one behind.
- Brace your core and keep a flat back.
- Drive through both legs to stand up with the bar.
- Lock out at the top with hips fully extended.
- Lower the bar back to the floor under control.
- Switch the foot positions between sets to balance the work.
Barbell Jefferson Deadlift Form & Visual
Barbell Jefferson Deadlift Benefits
- Trains hips and core asymmetrically
- Vintage strongman lift
- Unique offset stance
- Builds rotational stability
- Useful conditioning combo
- Strong unilateral hip work
Barbell Jefferson Deadlift Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Spinal erectors
Barbell Jefferson Deadlift Variations & Alternatives
- Conventional Deadlift
- Sumo Deadlift
- Trap Bar Deadlift
- Suitcase Deadlift
