The Jefferson squat, introduced by the renowned Charles Jefferson, circus performer from the late 19th century, is a unique gem in the world of fitness.
It's difficult to find another exercise in the gym, besides the Jefferson deadlift and the Jefferson curl, that replicates the positions, movements and muscle activation needed for this classic lift.
This squat variation is mostly used in the community bodybuilding, because challenges the lower body, requires upper body stability and tests the force of pinch (made with three fingers).
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How to Perform the Jefferson Squat
The Jefferson squat is un unique, old-school exercise that works multiple muscle groups at the same time. To run it, you start to straddle a barbell on the ground as if you were in a sumo squat position
Grasp the barbell with both hands in a mixed grip. Then, perform a squat, pushing through your legs to lift the barbell while keeping your core engaged for stability.
How to do it:
- Place a barbell on the ground, perpendicular to your body.
- Place your feet in a flat position, usually wider than your shoulders.
- Position yourself astride the barbell, with one foot on each side, imitating the sumo position.
- Bend your knees slightly and bend at the hips to grip the barbell. Grab the barbell with a mixed grip: one hand in front of you and the other behind you.
- Lift the barbell by pushing with your feet to straighten your legs.
- Lower your back with control.
- Repeat the exercise for the desired number of repetitions, alternating the position of the hands.
Extra tip: Position your feet so your knees are aligned with your ankles at the bottom of the squat.
Modifications and Variations of the Jefferson Squat
You can make it easier the exercise like this:
- Reduce barbell load
- Choosing variations like the Jefferson squat with dumbbells or kettlebells can allow for a greater range of motion while reducing the intensity.
- You can also do a sumo squat to get your body used to the wider stance and weight distribution.
It can also be make it more difficult this exercise:
- You can load the barbell with heavier loads.
- You could also incorporate partial repetitions, which require more control to change direction.
- Alternatively, incorporating times and breaks can intensify the exercise without adding more weight.
- Another effective strategy is to increase dynamic effort using resistance bands or chains, amplifying the perceived load for each repetition.
Common Mistakes
Here are the most common mistakes when performing the Jefferson squat:
- Torso twisting: This can put your spine at risk and reduce the effectiveness of the exercise.
- Curved back: may cause injuries to the lower back.
- Feet lifting off the floor: indicative of a lack of control and can lead to instability.
Muscles Involved
Let's see the muscles involved in this exercise:
- Quadriceps: extend the knee during the ascent phase.
- Buttocks: contribute to hip extension.
- Hamstrings: they assist in hip extension and stabilize the knee.
- Adductors: they stabilize the legs and maintain balance.
- Core: stabilizes the spine and maintains correct posture.
- Spinal erectors: they keep the trunk in an upright position.
- Latissimus dorsi: helps stabilize the body and reduce rotation.
The Jefferson squat, in summary, is a complete exercise that involves various muscle groups and movements, offering an effective workout for the whole body.
And you, have you ever tried the Jefferson squat? Let us know in the comments and remember to follow us on our telegram channel