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Barbell Jefferson Deadlift
A straddle stance barbell deadlift that targets quads, glutes, hamstrings, and core to build lower body strength and anti-rotational stability; uses staggered foot position for asymmetrical loading.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Traps, Forearms, Lats
Accessory Muscles
Calves
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
6/10Erector Spinae
Obliques
6/10External Obliques, Internal Obliques
Adductors
5/10Adductor Magnus
Traps
4/10Forearms
4/10Flexors
Lats
3/10Calves
2/10Programming
Typical Rep Range
3-8 reps
Rest Between Sets
180-240 seconds
How to Perform
Place a loaded barbell on the floor. Straddle it with one foot forward and one behind, feet shoulder-width apart, body at 45 degrees to the bar, and squat down to grip with a mixed shoulder-width grip.
- Engage core and lift chest while keeping back straight.
- Drive feet into floor and extend hips and knees simultaneously to lift bar.
- Keep knees out and heels planted as you stand to full lockout.
- Reverse motion by pushing hips back and bending knees to lower bar controlled.
- Settle bar on floor before next rep.
- Alternate lead foot and grip between sets.
Coaching Tips
Form Cues
- Resist torso rotation
- Push floor away
- Knees track outward
- Chest up, back flat
- Even weight distribution
Breathing
Inhale deeply to brace core before lift, exhale during ascent, and maintain brace until lockout.
Tempo
2-1-1
Range of Motion
Lift from bar on floor to full hip and knee extension with upright torso; lower until bar touches floor without bouncing.
Safety
Safety Notes
- Start with light weights to master form
- Alternate stance to avoid imbalances
- Avoid if acute lower back or hip issues
- Ensure balanced weight distribution
- Consult professional for asymmetries
Spotting
Spotting not typical; use power rack safeties or pins set at knee height for heavy sets to catch failed lifts.
Common Mistakes
- Allowing torso to rotate
- Lifting heels off floor
- Excessive forward lean
- Uneven leg loading
- Bouncing bar off floor
When to Avoid
- Acute lower back pain
- Hip joint instability
- Significant leg length discrepancies
Flexibility Needed
- Adequate hip flexion and rotation
- Ankle dorsiflexion for squat depth
Build Up First
- Mastery of conventional deadlift form
- Hip hinge competency
- Core bracing technique
Also known as
Straddle Deadlift, Jefferson Lift
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