Barbell Jefferson Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Obliques, Quadriceps, Adductor Magnus, Gastrocnemius, Soleus, Iliopsoas, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Jefferson Deadlift
How to: Barbell Jefferson Deadlift
- Stand with your legs shoulder-width apart, with a barbell positioned between them.
- Bend at the hips and knees to grip the bar; keep one foot forward and one back.
- Engage your core, keep your back flat, and push through your heels to lift the weight.
- Lower the bar back to the ground with control, maintaining good posture.
Common Mistakes
- Rounding your back while lifting.
- Not engaging the core.
- Using too much momentum rather than controlled strength.
Modifications
- Use a lighter weight to start until you perfect your form.
- Elevate the barbell on blocks to reduce the range of motion.
Tips
- Keep your chest up and back straight throughout the lift.
- Engage your core before lifting to maintain stability.
- Use a heavier barbell for more resistance, but ensure proper form.
Barbell Jefferson Deadlift Alternatives
Tags
deadlift
strength
hips
powerlifting
barbell
hypertrophy