The Jefferson squat is a unique squat variation that can increase leg strength, muscle size, core stability, lengthen glutes, shape hips and generate power in multiple planes of motion. Named after circus “strongman” Charles Jefferson (1863–1911), it provides a unique boost that can give all athletes a competitive edge.
However, like any exercise, its effectiveness depends on execution and if you’ve never done a Jefferson squat before, you may have a hard time. Make no mistake about it: this will undoubtedly be one of the most unique exercises you’ll ever do. Find out the reasons.
How to do the Jefferson Squat Step by Step
The Jefferson squat is performed with the front leg forward and the back leg bent 90 degrees. The bar travels perpendicular to your lower body. Once you’ve settled on your stance, sit on the bar, which will be between your legs, and grab onto it. Your hands should be equally spaced. Keep your knees out and your chest up as you begin to lift.
Bring the bar straight down between your legs. Always keep your knees out. To come back down, slowly and controlled lower yourself until your thighs are below parallel or until you reach a depth that challenges your hip mobility and gives you the ability to do the exercise. allows technology to be maintained.
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After completing your reps on one side, change the setup so that the back leg is now the front leg, and change your grip. Complete your reps on that side. The bar doesn’t need to touch the ground, but if it does, allow it to stabilize before doing the next rep.
Benefits of the Jefferson Squat
The Jefferson squat combines the benefits of heavy bilateral leg training with the benefits of asymmetrical weights to provide a truly unique combination of benefits. The abdominal muscles, especially the obliques, need to work extremely hard to resist the asymmetric forces of the bar and maintain torso position.
The unique position and loading pattern of the Jefferson squat provides a rare opportunity to build strength in all three planes of motion: sagittal, frontal and transverse. Although the body moves primarily in the sagittal plane, placing the bar perpendicular to the body, in front or behind us, applies force in both the frontal (side to side) and transverse (up and down) planes. Building strength in all three ranges of motion helps improve power and performance.
Although both feet are firmly planted on the ground, the front foot does most of the work. As a single-leg support exercise performed with a vertical torso, the Jefferson squat develops the knee and hip extensors, also known as the quadriceps and glutes, of the front leg.
Any wide stance will affect the exercise adductors, an important and often underdeveloped muscle group that has huge implications for squat strength and athletic performance. Developing the adductors with movements like the Jefferson squat can help increase squat performance, ability to change direction, and other important performance markers.
Who Should Do the Jefferson Squat
Many different types of athletes and lifters can benefit from the Jefferson squat. Thus, this single leg exercise provides many of the benefits of the traditional squat and sumo deadlift. This makes it a great choice as an aid exercise in a weightlifting program.
woman doing squats/pexels
Obviously, this is primarily an exercise for women who have a certain level of weight lifting and fitness. However, the Jefferson squat is suitable for beginners and beginners as well. Everyone can benefit from having strong legs and a strong core.
If you’re feeling stuck in your routine, learning a unique move like the Jefferson squat can inject some variety and help you break through any plateaus. Those new to training should build skill with traditional squats and deadlifts before moving into more advanced variations such as the Jefferson squat. But it doesn’t take long and with a little practice you’ll be able to advance to the second level.