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Jefferson Deadlift
The Jefferson Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 12% and hamstrings (biceps femoris) 11%.
Also known as: straddle deadlift
How to do it
- Straddle a loaded barbell so it runs between your legs from front to back.
- Set the feet wider than the hips with the toes turned out slightly, one foot ahead of the bar and one behind.
- Squat down and grip the bar with one hand in front of your body and one hand behind, arms straight.
- Brace, lift the chest and stand up by pushing through both feet.
- Finish tall with the hips square, then squat back down with control.
- Switch the lead foot and hand positions on the next set.
Tips
- Keep the hips and shoulders square even though the stance is asymmetrical.
- Balance the reps with each leg in front to keep both sides even.
Common mistakes
- Twisting the torso as the bar leaves the floor.
- Letting the knees cave inward toward the bar.
- Rounding the back to reach the bar.
Muscles worked by the Jefferson Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance and upright torso shift work to quads and adductors (Escamilla 2002). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Jefferson Deadlift alternatives
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Frequently asked questions
What muscles does the Jefferson Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The adductors, quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Jefferson Deadlift good for beginners?
The Jefferson Deadlift is rated advanced. If you are new, learn the Kettlebell Sumo Deadlift first and build up from there.
What is a good alternative to the Jefferson Deadlift?
For example the Kettlebell Sumo Deadlift, Suitcase Deadlift and Smith Machine Sumo Deadlift. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.