Remember: all information, content, and material of this website is just for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or your healthcare provider/personal fitness trainer.
LAVERA STEWARTEditor-in-Chief of the Gym Expert
Have you ever heard of a Jefferson squat? Some people may find it awkward and strange looking. However if you are able to go beyond the awkward position, this squat will bring you some very impressive benefits. Plus, the workout will never be tedious, again, since these straddle squats are very challenging but fun. And we’ll prove that!
Jefferson Squat Brief Overview
So first of all we need to find out – what is Jefferson squat? This is a strength exercise, created by a strongman Charles Jefferson. When you perform Jefferson squat you are supposed to take a position where each of your legs is on one side of the barbell. Then you have to lift the barbell between the legs, making sure that your torso doesn’t twist. The main purpose of this exercise is to strengthen the core and improve the stability and build the lower body muscles. Jefferson squats taglet your quadriceps, gluteal muscles, hamstrings, legs, core, abdominal and back muscles.
Jefferson Squat Benefits
There are many reasons why you should consider making Jefferson squat part of your workout plan. It has the same benefits as the eccentric vs. concentric squat, which is:
The fact that Jefferson squat stabilizes the core is one of the best squat exercise benefits. By performing these squats you are activating the core muscles, which makes them stronger.
Great for the spine
One of the biggest concerns is that people can severely injure the spine by doing squats. However, one of the biggest Jefferson squat benefits is that there is no such risk. This exercise is done in a manner that puts far less pressure on the spine than other squats. Besides, it aims to strengthen the back muscles as well, and the stronger the muscles, the less is a risk of an injury.
It prevents rotation
As we mentioned before, this squat is designed to strengthen your core. When the core is strong there is no risk that the torso will twist. And, as the core muscles are getting stronger, your spine is more protected.
Who Should Do Jefferson Squats?
This exercise is great for those that want to strengthen their core, and especially powerlifters and bodybuilders. However, make sure that you train consistently for at least 1-3 months, with heavy and/or moderate loads. However, if you’re a beginner, you must do Jefferson split squats and deadlifts, with light to moderate weight. And of course avoid Jefferson squats if you have back or ankle injuries.
|Why You Should Do Jefferson Squat||Why You Shouldn’t Do Jefferson Squat|
|If you are looking for fun exercise variation it is perfect for you.||Anyone who finds it difficult to assume the position|
|Everyone who needs to deal with the injury that prevents from progressing with the workouts||Anyone able to get the same results from other exercises|
|If you want to become a bodybuilder or powerlifter||People who have back or ankle injuries that prevent them from doing the squat|
Jefferson Squat vs. Jefferson Deadlift: Are They the Same?
Indeed, Jefferson deadlift and squat are almost identical, and many people think it’s one exercise. However, there is one major difference. Jefferson squat requires that you bend from the knee while with deadlift makes you bend from the hip. Moreover, when you’re doing the Jefferson lift, the glutes and muscles from the mid-back are working harder.
How to Do Jefferson Squats?
Okay, now you know what this exercise is. We also talked about the benefits and the muscles it targets. Now it is time to get more practical and explain how to do Jefferson squats:
- Step over the barbell. Front food should point straight forward, and the back foot should be angled between 45 and 90 degrees depending on your mobility.
- Keep the torso upright and squat towards the barbell.
- Rotate the torso to the center and take the barbell with any grip that makes you comfortable.
- Create the brace and tension through the bar.
- Ensure that you feel both feet firmly placed on the ground.
- Stand up to lift the weight.
- Reverse the movement to go back to the starting position.
- When you finish the desired number of reps on one side, switch feet position and do the same amount of reps on the other side.
Common Mistakes When Doing Jefferson Squats
Some of the most common Jefferson squat mistakes are:
- Your back foot doesn’t stay firmly on the ground, which is something that can happen if your hip and ankle are flexible enough.
- The more reps you do, the more tired you get. As you are getting tired, your upper body will start to twist sideways.
Jefferson Squat Alternatives
If you have some injuries, or don’t yet have the strength to perform this exercise, you can try some excellent Jefferson squat alternatives:
- Belt Squats;
- Zercher Squats;
- Close stance high bar squats.
Now, when you know what is and how to do Jefferson squat, you have everything you need to try it out. But remember that this is a challenging compound exercise and that you should you’re your way towards doing it. Apart from that, keep in mind that in case you have a back or knee injury, it would be better if you do some alternatives. So with that said, what do you think about the Jefferson squat? Would you be interested in trying it?