Jefferson Deadlift??
Keladelphia
Posts: 820 Member
Not exactly a Crossfit question but has anyone had experience consistently adding Jefferson DL’s into their programming? My box runs a workshop once a month where we do unique lifts and other strange things for fun, we tried the Jefferson Deadlift yesterday and after doing it I really think there might be some benefit to adding it consistently. I pulled 235# for three easily where 230# is my 1RM for traditional DL’s with no soreness this morning (which I usually always have after doing any form of DL's). Perhaps it could help me get my DL numbers up, help with grip strength etc.? I haven't seen too much on it so I was just wondering what, if any, others experiences are with this lift.
*Also, couldnt help thinking "movin on up" every time I pulled the bar which made it more fun!
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I’ve never seen these. My initial thoughts on this, my arms aren’t long enough (I’ll hit my crotch before I lock out), making this a lower back injury ready to happen.0
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Everyone had the same thought regarding the crotch thing and no one did. It actually felt more like a squat than a DL with virtually no pressure on the back.0
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I would invest in a cup before I tried it...just in case.
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I'm really surprised you could pull more this way than with a standard DL. Have you had your coaches look at your DL form? I do have an online friend who has been doing these instead of regular DL due to back pain, but she does them at a lighter weight than her regular DLs.
What kind of soreness do you get after DLs? I personally think the semi-random nature of CF programming leads to a lot more soreness than necessary; I don't get sore from DLs at all because I do them regularly, about once a week. If I did them once a month I'd be sore every single time.0 -
The coach that introduced them to us loves traditional strong man lifts and said its not unusual for someone to be able to pull up to 15% more than their traditional DL 1RM with the Jefferson (I dont know if this is actually true). My coaches have reviewed my form on traditional DL's and taped it; we have definitely made some small adjustments to my form but haven't found any major fault. For some reason it just felt like a more natural pull for me. There's very little difference between my 1RM back squat and my 1RM DL so I would say there must be some form issue even if its not easily visible)
As for the soreness it's just a bit of back soreness the next day (I wouldn't say its anymore than DOMS from anything else). We also do deadlifts at least once a week. I wasn't really thinking of it as a replacement to traditional DL's but more of an addition to see if it could provide benefit to some of my other power lifts (squat, DL etc.)0 -
Maybe it's just the one photo, but I'm wondering if it's harder to keep a tight core in the setup position on these than a traditional DL. This guy looks sort of...floppy in the setup which makes me wonder about injury risk.
I'm assuming you switch which hand leads when you do these?0 -
Maybe it's just the one photo, but I'm wondering if it's harder to keep a tight core in the setup position on these than a traditional DL. This guy looks sort of...floppy in the setup which makes me wonder about injury risk.
I'm assuming you switch which hand leads when you do these?
Yes, when I saw his positioning on the bar in the first picture, it seemed awkward, which is why I was concerned about back injury. But I can see where you can drop your butt further down and keep your back stable.
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