Buzz
In our ongoing weird lifts challenge, you've already tackled a one-handed deadlift and a one-handed dumbbell snatch. Now, here's a bit of relief: this week's lift lets you use both hands on the barbell. We're diving into the Jefferson deadlift!
The name of this lift might sound like it's after our third president, but it actually honors a circus strongman named Charles Jefferson. It’s a lopsided deadlift that forces you to activate your core to stop the bar from spinning as you lift.
Here’s how it’s done: You’ll need a barbell placed on the ground. Grab hold of it, stand up, and here’s the twist: place one foot on either side of the bar as you lift it.
This means you’ll either face one end of the barbell with one hand in front and the other behind, or you’ll keep your hands as you would in a regular deadlift, but with one foot placed ahead of the bar instead of both behind it. Either approach works, or you can even blend both methods. Here’s a shot of me doing the lift in the gym with a light 135lbs (below), and another one in a competition with 100kg (220lbs) on a thick bar.
It might take a bit of trial and error to find your ideal position. Some people prefer a wide stance, while I found that keeping my feet closer together worked better for me. I set up like I’m about to do a conventional deadlift, then step one foot over the bar. I angle my back foot slightly outward and focus on keeping my body aligned as I bend down and lift. If my right foot is forward, I grip the bar with my left hand underhand and my right hand overhand. As the bar rises, I adjust my hips if needed to keep it moving straight up, avoiding any contact with my legs.
Yes, you’re pulling the bar up to crotch level. It does look pretty ridiculous. You might assume that men could face some anatomical issue here, but I’ve never heard anyone complain. Instead, you’ll find plenty of people praising this odd lift all over the internet. (Just check out this guy. And this one. And this one.)
It’s almost like there’s an unspoken rule that we won’t mock this lift, even though it’s pretty goofy. So here’s the deal: take this lift seriously, alright? Give it a shot and let us know how it goes.
