 The Jefferson deadlift tends to work better with a barbell, but we can do it with a dumbbell too. So I'll show you the dumbbell version. The weights should be set up on some sort of bench Elevated so I don't have to pick them up from the ground. I'm gonna do an RDL to pick them up and drive through the legs now The stance on this one one foot is like back and turned out While the weights if you had a barbell right the barbell you'd kind of straddle it go between your legs when you do this with dumbbells You can't do it exactly the same way and that's why I don't like it quite as much You can't turn this weight in like this. It works pretty well for what I'm showing you here But this weight is nothing like this is not a challenge at all And I need to challenge myself a little bit more when I'm doing something like like you can do pretty heavy weights on something Like this Jefferson deadlift So when I do that with these power blocks the block is then out to here because there's a bunch of plates Layered on and the dumbbells really long So when you do it with dumbbells this backhand generally has to turn like this You usually don't want it way out like this because it's you're gonna just pull it into your leg And you're gonna have to overcome all that friction So you're gonna rotate that back arm just ever so slightly like this and I'll show you this kind of three-quarter view here I'm just gonna do a normal deadlift. I hinge at the hips and then I drop down Now when I do the Jefferson deadlift I'm normally feeling the what I would call it the front leg. So when I set up I'm going one leg forward one leg back So this left leg is the one that's doing all the work for me biggest problems here are Trying to make it a normal deadlift like you shouldn't be super symmetrical in your back while you're doing this because your stance is Asymmetrical you're supposed to let the back kind of follow So what I like to think about is let the hips Kind of follow where the feet and where the load are so I'm putting most of the load on this front leg here I'm gonna let my hips kind of turn toward that front leg so I can load it where the shoulders are gonna try to stay loose They're gonna come back to so their way and that's what helps maintain My balance while I do this now. I'm hitting my chair. So I'm not going low enough So let me show you from here too. So we're off to the side We hinge first and then we come all the way down So I want to stay bent over get a nice stretch in the hamstrings and then squeeze the glutes at the top specifically that Well, I guess you'll feel both you'll feel like outer trailing glute and then you'll feel a lot of the front glute as well Something just like this biggest thing that people are gonna mess up here is when you get to the bottom You're gonna round outside of like the hip turning thing Just don't let your background stay nice and tall through the top of your head and drive through the heels