Barbell Jefferson Deadlift
The deadlift straddling the bar: one foot in front of it and one behind, one hand gripping in front of the body and one behind, standing up with the bar between the legs.
How to do it
Setup
Straddle the bar in a wide stance, feet turned out, one hand on the bar in front of you and one behind; hips low, chest up.
Steps
- Stand straight up, the bar rising between the legs.
- Keep the shoulders square as the uneven grip tries to twist you.
- Lower under control; next set, swap the feet and the hands.
Common mistakes
Letting the torso rotate toward the front hand: brace and keep the chest square. Back heel lifting: the whole foot stays down. Knees caving in the wide stance: push them out over the toes.
Breathing
Big breath and brace before the pull, exhale after lockout.
