How To Do Jefferson Squats With Perfect Form

The Jefferson squat (also known as the straddle deadlift) is a barbell squat variation that delivers a muscle-building lower-body exercise. This compound lift gets its name from the nineteenth-century strongman, Charles Jefferson. Jefferson is credited with inventing the lift to help train for strongman competitions in which lifters displayed impressive feats of strength. The Jefferson squat has proven to be an effective muscle-building lift designed to build strength in the legs, lower back, and core muscles. It continues to be used in the workout plans of bodybuilders and powerlifters.

There are several notable benefits to practicing Jefferson squats.

1. 1. Jefferson squats build multiplanar leg strength. The range of motion used by Jefferson Squats is considered multiplanar, meaning that it builds strength across the three planes of movement—sagittal, frontal, and transverse. This asymmetry is beneficial for developing strength and agility that can help in myriad athletic movements.
2. 2. Jefferson squats help build muscle in your entire body. They target the triceps, hamstrings, adductors, and inner thighs. In addition to being a great strength-training exercise, Jefferson squats increase hypertrophy, affecting the visible size of muscles. When performed properly, they build muscle for bodybuilding, powerlifting, and other strength-oriented sports.
3. 3. Jefferson squats activate the core muscles. Jefferson squats are more effective than the conventional deadlift at increasing core strength. The offset position of the barbell activates the often neglected oblique muscles. This improves strength and stability in the core.

The Jefferson squat and Jefferson deadlift (also known as the Jefferson lift) are essentially the same exercise. Both exercises target the same muscle groups. There is one small distinction, however: Jefferson squats emphasize knee flexion, while Jefferson deadlifts emphasize hip flexion. For the Jefferson squat, the lifter maintains an upright torso position. For the Jefferson deadlift, the lifter hinges at the hips to lean forward slightly while deadlifting. To alleviate pressure on your knees, you may choose to practice Jefferson deadlifts over Jefferson squats.

For Jefferson squats, begin by performing 2–4 sets of 6–12 repetitions on each side. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Place a barbell on the ground. Straddle the barbell with a wide stance with your back hip and foot rotated outward. Rotate your upper body toward your forward leg. Adjust your stance if needed.
2. 2. Your posture should be tall, with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long without locking your elbows.
4. 4. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Hinge from your hips and begin to bend your hips and knees to lower your body toward the barbell.
   
5. 5. Grab the barbell with a mixed grip and engage your back muscles by rotating your shoulders outward. Your front hand should be in an underhand position and your rear hand should be in an overhand position.
6. 6. Push your feet into the ground to stand tall. All repetitions should begin from this starting position.
7. 7. While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles, focusing on pulling yourself into the bottom position. As you lower to the bottom of the squat, keep your knees aligned over your toes.
8. 8. Lower until your upper legs are parallel to the floor. The weight on your feet should be evenly distributed. Pause at the bottom position.
9. 9. Begin the upward movement by pushing your feet into the ground to initiate standing. Place emphasis on pushing through your midfoot and heel while keeping your toes engaged.
10. 10. As you begin to stand, keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward.
11. 11. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.
12. 12. Repeat the Jefferson squat for your desired number of repetitions, then switch sides by switching your leg and hand positions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note back pain or general discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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