Barbell jefferson deadlift

Muscles worked: Quads
Quads
🔧 Barbell ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand next to the barbell so that it runs between your legs. Your feet should be wider than shoulder-width apart, with one foot in front and one behind the bar. Choose either a mixed grip (one palm facing forward, one facing backward) or a double overhand grip. Keep your back straight, chest up, and core engaged as you lift the barbell by extending your hips and knees simultaneously. Lower the barbell back to the ground in a controlled manner, maintaining proper form throughout.

Muscles Worked

Quadriceps
Secondary: Hamstrings, Glutes, Erector spinae, Abdominal

Tips

Center the barbell with your hips and stance to avoid bumping your legs. Don’t hinge too much — treat it more like a squat with knee flexion. Avoid going too heavy too fast — build gradually as you learn the movement.

Similar exercises

Barbell deadlift Hamstrings · 🔧 Barbell 5/10 Barbell american deadlift Hamstrings, Back · 🔧 Barbell 5/10 Barbell zercher deadlift Quads, Glutes, Hamstrings, Back · 🔧 Barbell 5/10 Barbell snatch deadlift Hamstrings, Glutes · 🔧 Barbell 5/10 Barbell jefferson squat Glutes, Hamstrings, Abs · 🔧 Barbell 5/10 Kettlebell suitcase deadlift Quads · 🔧 Kettlebell 3/10 Barbell deadlift to high pull Back, Quads, Hamstrings, Shoulders · 🔧 Barbell 5/10 Hex bar deadlift Quads, Glutes, Hamstrings, Back · 🔧 hex barbell 4/10
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