Barbell Jefferson Deadlift
The Barbell Jefferson Deadlift is a unique variation of the deadlift that targets multiple muscle groups, including the hamstrings, glutes, and lower back.
- Stand with your feet shoulder-width apart, with the barbell positioned between your legs.
- Squat down and grip the barbell with one hand in front and the other behind your legs.
- Engage your core and lift the barbell by extending your hips and knees simultaneously.
- Stand upright, keeping your back straight and shoulders back.
- Lower the barbell back to the ground with control.
How to perform the Barbell Jefferson Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Jefferson Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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