Adiletix - Barbell Jefferson Deadlift - Step-by-Step Guide
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Barbell Jefferson Deadlift
1 - Stand over the barbell so that it runs between your legs, perpendicular to your body, with one foot in front of the bar and one foot behind it in a staggered stance.
2 - Hinge at the hips and bend your knees to lower your body down, then grip the bar with one hand in front of your lead leg (overhand or underhand) and one hand behind your rear leg (opposite grip).
3 - Keep your chest tall, back straight, and core braced. Ensure your shoulders are squared and your spine is in a neutral position.
4 - Drive through both feet, extending your hips and knees simultaneously to lift the bar off the ground in a controlled manner.
5 - Stand fully upright with hips locked out at the top, squeezing your glutes and keeping the bar close to your body throughout the movement.
6 - Lower the bar back to the floor in a controlled manner by hinging at the hips and bending your knees, maintaining a neutral spine.
7 - Alternate your leading foot and hand grip each set to ensure balanced muscular development on both sides.
