Why Do The Jefferson Deadlift? (Plus All The How’s You Need To Know!)
Have you been doing the conventional deadlift forever? Maybe it’s time to change things up by trying out the infamous Jefferson deadlift! But, why do the Jefferson deadlift and what is it exactly? The answers are just waiting for you!
The Jefferson deadlift, Jefferson squat, Jefferson lift or the straddle lift is a classic movement named after strongman Charles Jefferson. As the last name suggests, you straddle the bar with one foot in front of it and the other at the back while doing this lift.
Read on to find out how to do the Jefferson deadlift properly and the reasons why you should start doing it right now!
How To Do The Jefferson Deadlift Correctly
Since the Jefferson deadlift is already so unusual, there’s actually no “perfect” form to do it. It is mainly just about you finding the best and strongest leverage for your own body. Everyone can have a different approach. Simply put, here are the basics and also some tips in doing this lift.
1. Straddle The Bar
For this step, simply step over the bar. Straddle it with shoulder width or slightly wider space between your feet.
Mix it up by doing it with your left foot forward and right foot forward interchangeably for equal amounts of time. This is so your body stay relatively balanced. You can do this by simply alternating your sets.
However, this may not be as safe if you have scoliosis or any other serious body asymmetry condition. In this case, it is best to train a dominant side more, whichever feels more comfortable for you. Of course, that is after your doctor gives you a go signal.
In any situation, ensure that your spine is maintained in a relatively linear position. This means that you are not twisting or rounding too much away from the neutral position.
2. Grab The Bar Under Your Shoulders
Do a vertical grip under your shoulders. Make sure that your grip is not much wider than shoulder width, but not too narrow either.
Hold on to the bar with any grip you find comfortable and what best works for you. Some people grab the bar with both palms facing backward, but you can also grab it with one facing forward. Experiment with grips that work for different muscle groups differently.
3. Stand Up With The Bar
As you start pulling and raising the bar up, make sure your knees do not buckle, collapse or cave in towards the midline. This prevents deformation, injury, and significant pain.
Make sure that the weight is distributed and centered equally between your two feet. Avoid locking your knees before you finish the movement with your hips. This not only makes the position extra awkward but endangers your hips as well.
Similar to the trap bar deadlift, the Jefferson lift should be more like a squat than a hinge. Leaning too much forward in a hinge motion will not always give you a good leverage.
Here Are A Few Tips I Can Give You For Prime Results
Why Do The Jefferson Deadlift?
Now that you know how to do it let’s get down to the central question: Why do the Jefferson lift? The quick answer is that it is great for developing core stability, power, strength, and hip durability. So, it should be included in your routine if you’re a serious strength buff or athlete.
However, let me explain more: As weird as it looks, the Jefferson deadlift also offers extraordinary benefits. Check them out in the list below!
I’m so excited for you to try the Jefferson deadlift. Remember, start light and work your way up. Keep changing grips and feet position, and you’ll be enjoying the benefits of this lift in no time.