Weight Training

Jefferson Deadlift exercise

A lesser-known deadlift variation that involves straddling the barbell and lifting it with a staggered stance. This movement targets the glutes, hamstrings, and core, while also challenging grip and balance with an asymmetrical load.

Jefferson Deadlift exercise demonstration

How to perform Jefferson Deadlift

  1. Stand over a loaded barbell so it runs between your legs.
  2. Take a staggered stance with one foot in front of the bar and one behind.
  3. Grab the bar with one hand in front of your body and the other behind.
  4. Keep your back straight and core braced as you lift the bar.
  5. Stand tall at the top, then slowly lower the bar with control.
  6. Switch stance and hand position to work both sides evenly.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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