라이브러리로시작 
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운동 라이브러리
Barbell Jefferson Squat
A straddle-stance squat with the barbell between the legs that builds the quads, glutes, and adductors with minimal spinal load.
하체바벨Squat
주동근
대퇴사두대둔근
협응근
내전근햄스트링척추기립근
장비
바벨
패턴
Squat
준비 자세
- 01Stand straddling a barbell on the floor.
- 02Turn the front foot slightly out, rear foot forward.
- 03Squat down and grip the bar with a mixed grip.
- 04Set a tall chest and flat back.
수행
- 01Drive through both feet to stand up.
- 02Keep the bar between the legs as it rises.
- 03Lock out tall with hips fully extended.
- 04Squat back down until the bar nears the floor.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 sets of 6 to 10 reps per side orientation.
- -Alternate which leg leads each set to stay balanced.
- -Useful for lifters whose backs dislike conventional squats.