Jefferson Squats

A squat variation where the barbell is held between the legs and requires unique positioning.

Instructions

• Stand with your feet about shoulder-width apart, with a barbell on the floor.
• Position yourself so that you're straddling the barbell, one foot in front of the other.
• Bend your knees slightly and hinge at the hips to reach down and grasp the barbell with both hands.
• Ensure that one hand is gripping the bar from the front and the other from the back (mixed grip).
• Lift the barbell by driving through your heels and extending your knees and hips until standing upright.
• Lower the barbell back to the starting position with control.

Common Mistakes to Avoid

• Using a weight that's too heavy and compromising form.
• Not keeping the back straight, leading to potential injury.
• Allowing the knees to cave inwards during the lift.
• Not engaging the core to stabilize the body.

Additional Information