Adiletix - Barbell Jefferson Squat - Step-by-Step Guide
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Barbell Jefferson Squat
1 - Stand over the barbell with it positioned between your legs at roughly a 45-degree angle to your stance, placing one foot in front of the bar and one foot behind it in a staggered position.
2 - Hinge at the hips and bend your knees to reach down and grip the bar with one hand in front of your body and one hand behind your body, using a shoulder-width grip.
3 - Brace your core, keep your chest up, and maintain a neutral spine as you prepare to lift.
4 - Drive through your heels, extending your hips and knees simultaneously to stand up with the bar, keeping it centred between your legs throughout the movement.
5 - Stand fully upright at the top, squeezing your glutes and maintaining a tall posture without hyperextending your lower back.
6 - Slowly reverse the movement by hinging at the hips and bending your knees in a controlled manner to lower the bar back to the floor.
7 - Repeat for the desired number of repetitions, alternating your leading foot and grip hand each set to ensure balanced development.
