The Jefferson Squat is a great exercise to really target the quads and glutes, favourited by the likes of Kai Greene and many more. You may draw some odd looks from other members of the gym, but ignore these, because if you do them right you’ll be reaping some serious rewards in the long run.
- Taller people should load the Olympic bar with Olympic bumper barbell plates if possible, 5kg weight each end will be sufficient till form is mastered. Shorter lifters will be better off with the cast iron style 5kg plates to facilitate proper range of motion initially,
- Employ a stance straddling the bar with your feet slightly wider than shoulder width apart, your toes pointing outwards, and coccyxs above the centre of the bar,
- From here ensure your right left foot is parallel to the bar, and right foot at a 90 degree angle to the bar,
- With your back straight, chest proud (shoulders back/not overly rounded), head level and eyes looking forwards at a fixed point, squat down and select an underhand grip with your left hand, and overhand grip with your right, both equidistant from the centre point of the bar,
- Take the slack out of the bar (applying an upwards force till you hear a click noise of plates straightening on the bar) before you lift,
- Ensure your arms are straight and shoulders level so the lifting is done with your legs,
- Ensuring your back is straight, core tight and eyes forward, push evenly through both feet standing upright where you squeeze hard through your quads and glutes for a second, before returning to the starting position over 1-3 seconds in a controlled manner,
- Allow the bar to sit still as with a deadlift, before removing the slack and lifting again.
- Complete 8-10 reps before resting for 60-90 seconds and changing direction (including hand grip and feet position) in relation to the bar to ensure you work both legs and the entire body evenly.