Jefferson Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you hold an Olympic bar between your legs. This position creates a weight distribution | that takes pressure off your knees | and works both your quadriceps | and your glutes evenly.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic bar.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Position the Olympic bar on the floor.

4) Load plates onto the Olympic Bar.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Straddle the bar - so either foot is on a different side of the bar.

7) Place your feet shoulder-width apart |and angled outward slightly.

8) Bend your knees slightly.

9) With your right hand, grasp the bar in front with your right hand, using an underhand grip. Your right thumb should be facing forward.

10) With your left hand, reach behind your body and grasp the bar using an underhand grip.

11) Use an alternating grip on the bar - one hand in front of your body and one hand behind your body;

12) If you are grasping the bar correctly, your right and left palms should be facing in the opposite directions.

13) Spread your left and right hand are an equal distance away from your body to maintain balance.

14) Straighten your back and point your head upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) While keeping your head up and back flat, While keeping your arms fully extended, explode upwards push using your heels to raise the bar...

3) ...until you are standing upright.

4) Hold this position for a count of one second.

5) Inhale as you bend your knees and push your hips back to lower the bar using a controlled movement

6) ...until your upper and lower legs form a 90-degree angle.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your chest up and back straight and in a neutral position.

Be sure hand placement is proper to stabilize the bar.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

To help properly recruit your leg muscles in the effort, do not raise the bar with your arm muscles, but use your arms only to hold the bar.

Focus on using your heels to drive your body weight up and not the front of your feet.

Refrain from tilting forward to prevent excessive strain on your lower back.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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