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?
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Thread: Jefferson Squats
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12-29-2009, 02:11 PM #1
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12-29-2009, 02:14 PM #2
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12-29-2009, 02:19 PM #3
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12-29-2009, 05:21 PM #4
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12-29-2009, 05:30 PM #5
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12-29-2009, 06:18 PM #6
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.
"Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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12-29-2009, 06:19 PM #7
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12-29-2009, 08:34 PM #8
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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."First train the mind, then the body."
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12-29-2009, 10:00 PM #9
- Join Date: Nov 2009
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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.
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12-29-2009, 10:30 PM #10
What type of shoe does that dude have on?
Please advise.
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12-30-2009, 04:03 AM #11
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12-30-2009, 05:25 AM #12
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12-30-2009, 05:36 AM #13
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12-30-2009, 11:00 AM #14
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12-30-2009, 03:53 PM #15
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12-30-2009, 05:52 PM #16
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12-30-2009, 06:08 PM #17
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12-30-2009, 06:39 PM #18
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12-30-2009, 06:56 PM #19
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...
Last edited by GnomusMaximus; 12-30-2009 at 07:02 PM.
Gnomefit...ain't for everybody, only the sexy people.
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12-30-2009, 06:59 PM #20
Here ya go....
http://www.gordondinnie.com/Lifts.htmlGnomefit...ain't for everybody, only the sexy people.
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12-31-2009, 09:46 AM #21
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12-31-2009, 03:35 PM #22
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!"Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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12-31-2009, 03:50 PM #23
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05-22-2012, 10:23 PM #24
- Join Date: Jun 2007
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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! !
"The competitor to be feared the most is the one who never worries about others but goes on making himself better all the time." -Blake Griffin
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05-23-2012, 01:09 AM #25
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05-23-2012, 04:09 AM #26
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