Barbell Jefferson Squat

Setup

1. 01Stand straddling a barbell on the floor.
2. 02Turn the front foot slightly out, rear foot forward.
3. 03Squat down and grip the bar with a mixed grip.
4. 04Set a tall chest and flat back.

Execution

1. 01Drive through both feet to stand up.
2. 02Keep the bar between the legs as it rises.
3. 03Lock out tall with hips fully extended.
4. 04Squat back down until the bar nears the floor.

Checkpoints

• -The torso stays nearly vertical throughout.
• -The bar travels straight up between the legs.
• -Both feet stay flat with even pressure.
• -Hips and shoulders rise at the same rate.

Common mistakes

• -Twisting the torso toward the front-hand side.
• -Letting the bar drift and scrape a thigh.
• -Turning it into a back-rounded deadlift.
• -Never switching stance and grip between sets.