Hamstrings exercise

Jefferson Deadlift

How to do the Jefferson Deadlift with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Position the bar at 45 degrees relative to your body. Squat down and grasp the bar with one hand behind and one hand in front of the body. Depending upon the length of your limbs, you may have to adjust foot position slightly at this stage in order to get into the most…
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Illustration showing the Jefferson Deadlift
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Primary Lower Back muscle Lower Back Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Jefferson Deadlift

  1. 1 Position the bar at 45 degrees relative to your body.
  2. 2 Squat down and grasp the bar with one hand behind and one hand in front of the body.
  3. 3 Depending upon the length of your limbs, you may have to adjust foot position slightly at this stage in order to get into the most mechanically advantageous position for leverage. Drive through the whole foot and focus on pushing the floor away. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward. Return the bar to the floor.