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by Tom Black
The Jefferson lift probably would be more accurately described as the “Jefferson Deadlift,” since it actually is a modified version of the standard deadlift. To a certain extent it may actually be a better exercise, which makes it surprising that it is not commonly done today. I think that it may also be a good alternative for people who don’t have the equipment to do squats and want to work the legs more than they would with a traditional deadlift.
| Utilizing the Legs in the Jefferson lift | |
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The Jefferson lift gains its advantage over the conventional deadlift in that the positioning of the legs requires the lifter to squat down more in order to grasp the bar, thus incorporating more of the legs than the conventional deadlift. It is a very challenging lift, more difficult than the regular squat, and slightly more technical. To perform the Jefferson lift the lifter starts by straddling the bar, with each leg to either side of the barbell, with the leg wider than shoulder width apart. The wider width is necessary so that the lifter can properly squat down to grasp the bar. One leg should be forward of the other leg by about 1-foot. The lifter squats down and holds the bar with one hand in front (usually the dominant hand) and the second hand to the rear. Care should be taken as the lifter reaches down to the bar to keep the back flat and head up, this lift is not as kind as the traditional deadlift as to matters of incorrect form. Once the lifter grasps the bar the lift is performed by first using the power of the legs and then back to complete the lift. The lift is completed with the legs somewhat locked-out at the top of the lift. There will be less of a “lock-out” feeling at the top of the lift and this also makes the lift harder in repetitions because the lifter gets less rest at the top than the traditional deadlift. Also, the lifter can can a somewhat wider stance after they master the standard Jefferson lift and this will engage the legs even more. I have found this to be a good alternative to squats for the basic home gym. I have only seen this lift performed in a gym by one other person other than myself and a workout partner. The interesting thing was that it was done by someone who apparently had watched us for a few weeks doing the lift. Oddly, she never commented that she had seen us do the lift nor thanked us for showing her the light. If the lift was more common I couldn’t say that she copied us, but she obviously did and she took well to the lift doing it for many months as I remember.
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