StrengthReps
Barbell Jefferson Squat
Stand with your feet shoulder-width apart, positioning yourself so that the barbell is between your legs.
Exercise details
- Equipment
- Barbell
- Tracking
- Reps and weight
Execution
How to do it
Stand with your feet shoulder-width apart, positioning yourself so that the barbell is between your legs. Grip the barbell with one hand in front of you and one hand behind you, using an overhand grip for the front hand and an underhand grip for the back hand.
Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
Focus on even weight distribution between both legs to ensure balanced muscle activation.
Use your glutes and hamstrings to power the upward phase of the squat.
Keep your grip firm but relaxed to prevent unnecessary tension in your arms and shoulders.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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