Jefferson Squats

[2nd_chance]

Anybody do Jefferson Squats? I'm thinking of starting them. They work the hams and glutes. They're supposed to hit the muscles much like lunges. Just wondering if anyone has experience and if so, any advice?

[BuckSpin]

There is a video of Kai Greene doing these. He SS thems with another lift that I cannot remember at the moment that he swears by.

[2nd_chance]

There is a video of Kai Greene doing these. He SS thems with another lift that I cannot remember at the moment that he swears by.

Greene is a beast. The article in Flex, from which the picture is taken says that Greene and Freeman are the only pros doing them. By the looks, they appear to be a good fit for me, as lunges bother my knees.

[bebeklein]

I've always wanted to try them but I don't want to end up injuring my hoohah.

[mlandis]

I've always wanted to try them but I don't want to end up injuring my hoohah.

Yeah, I was thinking of something along the same lines, too dangerous looking for me!

[GuyJin]

I tried doing them this morning just for the fun of it; I can barely sit down and I only used about 80 pounds for four sets. (Got eight reps with all of them). Very awkward at first, but I soon got used to them. They are a real killer; think I'll keep them in my workouts.

[2nd_chance]

I tried doing them this morning just for the fun of it; I can barely sit down and I only used about 80 pounds for four sets. (Got eight reps with all of them). Very awkward at first, but I soon got used to them. They are a real killer; think I'll keep them in my workouts.

Thanks. I'm definitely trying them.

[mharrislove]

Anybody do Jefferson Squats? I'm thinking of starting them. They work the hams and glutes. They're supposed to hit the muscles much like lunges. Just wondering if anyone has experience and if so, any advice?

Hey, 2nd_chance

I first saw Jeffersons performed in one of the MD Kai Greene training vids; after some practice, I now perform them 2 to 3 times over my split routine cycle. Lunges were starting to bother my knees, so Jeffersons were a welcome replacement.

Since it is a compound movement, your pre-exhaustion method will provide some flexibility regarding how to use the lift. I have used it effectively for training both quads and hams.

Regarding technique, the article you scanned was correct about the need to alter the stance with each set. You will also spend a little time mastering the grip (I like the underhand grip/leading leg + overhand grip/trailing leg) and ensuring that you maintain your lumbar curve before initiating the lift.

Similar to a deadlift, you may find it helpful to "preload" the bar, by first pulling just hard enough to pull the shoulders down and lock the spine, before continuing to pull with the full force needed to lift the bar off of the ground. Once you get going, it will occur to you that you can use "continuous tension" and not rest the bar between reps, or to rest the bar on the ground and "reset your form" with each rep. If the weight is light, then you can do the continuous motion thing; once your reps fall below 8 to 10, it may be wise to rest the bar on the ground and reset with each rep.

Regarding the previous posts concerning gonad insurance, you shouldn't worry. You are a guy: protecting your most prized possessions is an instinct, not a learned skill. Your reflexes will not fail you...do the lift.

[pointreyes]

Figures that I just completed doing lunges in my workout tonight and then I see this thread.

I searched for more information on this squat - BB.com has details on it: http://www.bodybuilding.com/exercise...fferson-squats

Stance (foot position) is different though.

[HeismanWatch]

What type of shoe does that dude have on?

Please advise.

Thanks in advance...

[2nd_chance]

Hey, 2nd_chance

I first saw Jeffersons performed in one of the MD Kai Greene training vids; after some practice, I now perform them 2 to 3 times over my split routine cycle. Lunges were starting to bother my knees, so Jeffersons were a welcome replacement.

Since it is a compound movement, your pre-exhaustion method will provide some flexibility regarding how to use the lift. I have used it effectively for training both quads and hams.

Regarding technique, the article you scanned was correct about the need to alter the stance with each set. You will also spend a little time mastering the grip (I like the underhand grip/leading leg + overhand grip/trailing leg) and ensuring that you maintain your lumbar curve before initiating the lift.

Similar to a deadlift, you may find it helpful to "preload" the bar, by first pulling just hard enough to pull the shoulders down and lock the spine, before continuing to pull with the full force needed to lift the bar off of the ground. Once you get going, it will occur to you that you can use "continuous tension" and not rest the bar between reps, or to rest the bar on the ground and "reset your form" with each rep. If the weight is light, then you can do the continuous motion thing; once your reps fall below 8 to 10, it may be wise to rest the bar on the ground and reset with each rep.

Regarding the previous posts concerning gonad insurance, you shouldn't worry. You are a guy: protecting your most prized possessions is an instinct, not a learned skill. Your reflexes will not fail you...do the lift.

Thanks for the advice MHL. Really appreciated.

[freebirdmac]

I've got to try these!

[Skidmarx]

bummed that these have nothing to do with George Jefferson



Watch dis, Weezy!

[mharrislove]

bummed that these have nothing to do with George Jefferson

Watch dis, Weezy!

Great...it's going to be hell trying to maintain my form tomorrow without LMAO at this image!

[mbishoff]

this looks like hack squats where you put the bar behind you and basically deadl lift. For me, when i do heavy or mod wt, and get my reps up, i usually go so hard that i sometimes drop the bar at some point. Thats why i would not do this.

[IronCharles]

Watch dis, Weezy!

[AKMass]

What type of shoe does that dude have on?

Please advise.

Thanks in advance...

Looks like it may be Otomix. If so, the man has good taste and is obviously very intelligent. That is what I use. :P

[2nd_chance]

LMAO. You've outdone yourself this time Charles!!!!

[GnomusMaximus]

There's a set of stones in Scotland called the Dinnie Stones. They are a pair of stones with handles in them that together weigh around 775lbs. There is a web page dedicated to those that have lifted them with witnesses. Some of the guys I know and they do Jeffersons as part of getting ready for them. It mimics the most successful way of lifting the beasts. I always thought they were beyond even my wildest dreams until last summer when I got a similar set weighing 650 up without straps. When I go back next I'm going to try to at least get them up one at a time, who knows maybe I'll go for it. Let me see if I can find the page...

[GnomusMaximus]

Here ya go....

http://www.gordondinnie.com/Lifts.html

[mharrislove]

LMAO. You've outdone yourself this time Charles!!!!

Words...fail... Brain...implodes...

Sorry, Kai Greene and Toney Freeman, but the Jefferson lift has a new spokesperson!

[GuyJin]

GM,

Just saw the pics on the link you put up. I'd hate to be the "rock monster" those two suckers were yanked off of! Damn! Dem roks looks hevvy!

[GnomusMaximus]

Next time I'm in Scotland I'm taking a tug at them. I'm pretty sure I can get them one at a time.

[superman1_forev]

I threw these into my leg routine last week and today, using 135 lbs for 4x10! I think they're effective at the end of a workout. I widen my back leg and set at an "L-shaped" stance to focus on hamstring, teardrop, and inner thigh a bit more! But, definitely a great "old-school" addition to a leg workout; highly recommended! !

[dazlittle]

Here ya go....

http://www.gordondinnie.com/Lifts.html

That is cool, would be great to see your name up there!

[db_ggmm]

The rings on those stones look painfully small.