Dumbbell lunges and Jefferson squats demonstrations

Dumbbell lunges and Jefferson squats demonstrations

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How to do Jefferson Squats (or deadlift)
Taken from: http://deansomerset.com/best-exercise-in-ever-jefferson-deadlift/

The cool thing about a Jefferson deadlift is because it’s a fairly awkward lift, everyone will have a slightly different way of approaching it, which means picking it apart isn’t very effective. The basics are as follows:

1. Straddle the bar
2. Grab the bar
3. Stand up with the bar
4. Fist pump (lol)
More specifically, make sure your spine remains relatively linear so you aren’t rounding or seriously deviating away from a neutral position as much as possible. Last, make sure your knees don’t lock out before your hips get through the movement, otherwise you’ll be doing a really awkward good morning with nothing but your hips hopefully working overtime to make sure your back isn’t about to spit out your spleen across the room.

Try out with the left leg forward, the right leg forward, different grips, and see what works best for you. Work with higher reps, lower reps, heavy weight, lighter weight, and everything in between to get the full benefit of this and any other compound lift.

* Note from Carib Spice: lighter weight might be best as it gives you more controlled range of motion. You get the most out of this exercise by focusing on proper form.

Other resent videos to check out:
1. Fitness motivation with calves and shoulders

2. Shed the pounds; tone your lower body- at home workout

3. Gym bag essentials- what’s in my gym bag

4. High protein Quinoa salad recipe

Hope you enjoyed Dumbbell lunges and Jefferson squats demonstrations.


Don’t Miss This Article:

A Simple But Fast Program To Lose Fat After 30, 40, 50 and Above

When you are getting into shape it is imperative that you stay motivated. Set up some goals for yourself and get excited about those goals. Make sure you keep your exercise routine as fun as possible for quality results. Turn exercise into a reward, not a punishment. Now you can set out on the road to success with these great ideas.


Music is a great way of spicing up your workout routine. You will have sustained energy and enthusiasm by listening to a series of pulsating, rhythmic tunes. People seem wired to get up and move when they hear music, and taking advantage of that for weight loss purposes is a no-brainer. Play some music while you are working out. It is a wonderful distraction, and the beats will make you want to shake your booty.


If you have an exercise buddy, working out will be much easier. If you spend time exercising together, you can catch up on what has been going on in life and socialize. You will hardly notice your workout as it will go much quicker, and you are getting fit while having fun. Friends should always be there to support your efforts!


There are a lot of new ways to take boring exercise and turn it into something fun, including video games that are built around working out. Many people who use these games forget they’re exercising at all and simply enjoy their time with the game. Video game workouts make it easier to endure longer workouts and avoid the frustration that standard workouts can cause.


To feel great when you are working out, buy some new outfits that you look good in; you will feel more comfortable while exercising. Even though you may not think of workout clothes as stylish, there are many choices that can make you look fashionable when working out. You might be amazed at the wide variety of designs that are available. A cute outfit may be all you need to get the motivation to go to the gym.


Vary your fitness regimen daily so you do not get bored. You can easily find yourself straying from your goals if you get bored. By keeping your exercise routines fresh and interesting, you can look at exercise as entertainment. Do this by mixing up your routines and continually seeking new methods of exercise.


Rewarding yourself is one of the best ways to keep your fitness plan exciting. It is not the case that you need to hold off celebrating until you get to your final objective. Pick your rewards carefully. Make your reward simple and affordable. New clothing, jewelry or even just a dessert you have not eaten in a while are great examples of how to treat yourself. Make sure that the item is a treat for you and easy on your wallet. Being enthusiastic and keeping your motivation flowing will help you reach your goals.


You really can enjoy exercising. Don’t feel miserable about having to do it. There are many different ways to get the exercise you need. Think about the advice given here, so you can start the best workout possible for you.

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Dr.KATHIE KUEFER
Dr.KATHIE KUEFER
Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.

21 Comments

  1. Aimstone says:

    like that legs workout!! just sobbed!! =)

  2. Great choice of leg workouts, love your channel x

  3. How did the Jefferson squats work out? Have you seen a big difference by incorporating then? It looks like they really work your glutes!

  4. New subbie.. I feel embarrassed to do the Jefferson squat at the gym. I want to do it.

  5. jose lara says:

    it seems like a pretty good leg workout. how many times a week should I hit legs?

  6. Greeeaaaat physix, veri good

  7. Those jeffersons are a killer, did them over my prep for my show. Really feel like they brought in my hamstrings very while, its just a difficult movement to get correctly. 

  8. sorry i had to be the one cause ther is always one perv in the group but that work out was hot and sexy

  9. Home girl I just started to do the Jefferson Squats I like the way they feel great video very informative.LADIES LIFT 2

  10. iTzDark740 says:

    I may have to incorporate this for my clients. It looks very effective. Great job!

  11. Damn Jefferson squats is an old school exercise, but it's so good. I tried it once and you definitely cannot go heavy on it, glutes killed me the next day lol. You don't see ppl doing it though. Also not sure if it's the camera angles, but you're looking a lot more muscular in this vid, not in a bad way of course 🙂

  12. Legs must be done! Nice work!

  13. Man does any exercise burn more than lunges??? If so I haven't found it yet! 

  14. Hi Carib you are really sharing some great work outs I have not really worked with weights my main exercise is cardio based but as you get older I believe toning is more important?  hugs xxxx

  15. People with short arms plz dont try this as it will bring you to tears with every rep! nice vid spice you go girl x

  16. I can't wait for leg day, I'v been focusing on my glutes a lot. Lunges are tough but it does work

  17. Nice exercise 🙂 in german its : Ausfallschritte hehe

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