Wednesday, April 14, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Home Workouts Legs

The Jefferson Deadlift: Straddle The Barbell For Big Gains

Sometimes looking a little strange is necessary for making gains!

Matthew MagnantebyMatthew Magnante
January 23, 2020
The Jefferson Deadlift: Straddle The Barbell For Big Gains
Facebook Twitter Reddit Flipboard LinkedIn

You may have never heard of the Jefferson Deadlift before… it’s not your traditional compound lift. Straddling a barbell would look incredibly goofy to the average gym-goer but sometimes getting results requires not caring what other people think.

Traditional movements are praised as being the Holy Grail for muscle and strength gains but the Jefferson Deadlift is a variation which can actually boost your other lifts. The Jefferson Deadlift is sometimes alternatively called the “Jefferson Lift” and/or the “Jefferson Squat” as well.

This is because foot and body placement is more similar to a squat during the lift.

Just imagine being able to lift heavy amounts of weight while putting less strain on your back and spine… well, the Jefferson Deadlift offers this convenience.

How Do Jefferson Deadlifts Differ From Standard Barbell Deadlifts?

The obvious difference is the position of the barbell in relation to your body. While you’d grip the barbell in front of you during a traditional deadlift, the Jefferson Deadlift is performed by positioning the barbell in between your legs and deadlifting this way (Pretty strange if you’ve never seen it done before).

What Are the Benefits of Doing Jefferson Deadlifts?

The benefits of doing Jefferson Deadlifts make them worth incorporating into your routine. Anytime you challenge the body with movements you’re not used to doing, you’ll strengthen areas you probably ignored for a while.

Some incredible benefits of Jefferson Deadlifts include:

  • Less stress on the spine and lower back.
  • Improved core and stabilization muscles, which prevents unsafe rotation.
  • Improved asymmetrical strength.
  • Effective movement along an alternative plane of lifting.

Less strain on the back and spine means lifting bigger amounts of weight more safely. The Jefferson Deadlift is great for building up core strength and relieving stress in the back/spine from the strain a conventional deadlift can place on the body.

Since the Jefferson deadlift requires kind of a balancing act (Asymmetrical movement), there’s an element of building up coordination and stabilization to keep the bar centered which also helps to avoid injuries.

Dave Dellanave, who is a strength coach based in Minnesota, set the Jefferson Deadlift world record in 2012 with a 605-pound lift at 200 pounds. Dellanave is a big advocate for the benefits of Jefferson Deadlift and has prescribed it to many people with great results.

View this post on Instagram

A post shared by Dan Allison (@coachdanallison)

Since most people are used to sagittal-plane deadlifts and squats, it can be challenging to incorporate Jefferson Deadlifts, which requires a “different” range of motion …

As we know, the range of motion is a factor in the ability to load a muscle effectively… (1)

“There’s no rotation, there’s no anti-rotation, and there’s no strength in asymmetry,” Dellanave stated, in reference to unconventional movements.

The Jefferson Deadlift has many benefits but it can take some getting used to because of the odd angles you now have to work with (Compared to your standard deadlift).

Best Body Positioning For Performing Jefferson Deadlift

Well according to Dave Dellanave, the best positioning for performing the Jefferson Deadlift will be similar to that of a “Trap Bar Deadlift”.

The interesting aspect of properly performing the Jefferson Deadlift is… everyone’s different.

Your ability to find ideal leverage for the movement will be based on your body type. There’s no one size fits all regarding the “proper” way to deadlift effectively. Having “even” positioning (Balanced alignment of the legs and torso above the barbell) is important for keeping the joints safe during the movement.

Here are a few tips to safely getting into proper position:

  • Make sure your heels are planted on the ground throughout the lift.
  • If the bar hits your inner leg, adjust so the bar equally moves between your legs.
  • Try to keep the bar in a position to where your body does not have to adjust to the plane of movement.
  • Practice using a mixed grip.
  • Keep hips as low as you can while being comfortably above the bar (Similar to a squat hip position).

Make sure to check these off before you attempt to perform the lift because you don’t want to injure yourself by being careless. You’ll also limit the effectiveness by neglecting to pay attention to proper form.

Performing the Actual Lift

Now you’re ready to start lifting!

So a proper Jefferson Deadlift must be done comfortably and without too much hip rotation to be effective. Your feet should not be too close together or too wide because you want the weight to be evenly distributed. Also, you don’t want to lean too forward or have the hips too high up off the ground either.

A popular and even recommended way to perform the lift is alternating your front and back feet during each rep. This allows for the weight to be evenly placed on each leg throughout the set to prevent any imbalances.

The movement should imitate a squat more than it should a deadlift (Even though you’re pulling it up from the ground) which is why sometimes the movement is called a “Jefferson Squat” instead of Deadlift (It’s interchangeable).

How To Jefferson Squat by Phil Heath:

It’s important to find what works best for you since it is such an odd movement to get the hang of.

When Is the Right Time To Include Jefferson Deadlifts?

Whenever you’re experiencing a plateau with conventional deadlifts, plan on making the switch over for a period of time. Jefferson Deadlifts are excellent for breaking plateaus.

Now, if you’re back has been killing you from doing standard deadlifts, then this is even more of a reason to do Jefferson Deadlifts until things improve. Many people actually find relief by changing things up and can go back to regular deadlifts just fine after doing Jefferson Deadlifts for a while.

Anytime is a good time really, since the benefits are without a doubt present for most lifters!

It’s Worth It!

Go ahead and experiment with the Jefferson Deadlift. After all, it does allow you to really load the bar with big weights while saving your back and spine in the process.

The Jefferson Deadlift is praised by many because it helps to break through plateaus while strengthening other important muscles; which would otherwise not get enough stimulation with conventional movements.

Dave Dellanave advocates the use of Jefferson Deadlifts and rightly so. They are safe and extremely effective.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Legs Training Workouts
Tags: DeadliftsJefferson DeadliftJefferson LiftJefferson Squat
Previous Post

Shaquille O’Neil Crowned 2020 Olympia Honorary Ambassador

Next Post

VIDEO: Yankee’s Player Giancarlo Stanton Bench Presses Model Adriana Lima

Matthew Magnante

Matthew Magnante

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related Posts

Train For Strongman
OP-ED

How to Train for Strongman in A Commercial Gym 

Common Deadlift Faults
OP-ED

The 8 Most Common Deadlift Faults and How to Fix Them

Can You Do Squats and Deadlifts
Workout Plans

Can You Do Squats and Deadlifts on The Same Day? 

Andrea Thompson Women's Deadlift Record
Strongman

Strongwoman Andrea Thompson Deadlifts 290kg/639lbs For New World Record

Pull Up Alternative
Training Exercises

What is the Best Chin-up and Pull-up Alternative?

Suitcase Deadlift Guide
Training Exercises

Suitcase Deadlift Guide: Muscles Worked, How-To, Benefits, Variations, And Mistakes

Comments 1

  1. Avatar Danny says:
    2 years ago

    I see Phil bend his back in the film. In my opinion, the back should stay straight when lifting. That is the way I do because I have seen it in other movies.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Chris Bumstead

Chris Bumstead: ‘I Think Breon Ansley Should Be’ In The 212 Division

Jaclyn Cornwell Squats

Powerlifter Jaclyn Cornwell Squats ATWR 258.5kg At 67.5kg Bodyweight

Sara Sigmundsdottir

Sara Sigmundsdottir Gets Successful Surgery To Repair ACL

Recent Reviews

Transparent Labs Fat Burner Review

Transparent Labs Fat Burner Review: A Recipe For Fat Loss?

Best Ashwagandha Supplement

10 Best Ashwagandha Supplement Brands Ranked

Best Crossfit Shoes For Women

10 Best CrossFit Shoes For Women Reviewed (2021)

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia 2020
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.