Jefferson Squat
Also known as: Barbell Jefferson Squat, Straddle Squat, Jefferson Deadlift
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand astride a barbell on the floor with feet wide, the bar running between your legs from front to back.
- Squat down and grip the bar with one hand in front of your body and the other behind.
- Brace your abs, keep your chest up and stand up by driving through both feet.
- Lower the bar back to the floor under control; switch which foot and hand lead each set.
Cues
- Center the bar under your hips so the load is even on both legs.
- Keep the torso upright and square; do not twist.
- Start light: the asymmetric grip needs practice.
Common mistakes
- Twisting the shoulders toward the front hand.
- Rounding the back to reach the bar.
- Always leading with the same side, which builds an imbalance.