The Jefferson lift, also known as the Jefferson deadlift, Jefferson squat or straddle deadlift, is not a commonly seen exercise. In fact, I would put it as something that is forgotten or unknown by 99% of the population.
According to my research it was named after Strongman Charles Jefferson.
But since I’ve been introduced to it, I’ve absolutely loved it. Let me tell you why.
First off, let’s talk about how to do the Jefferson lift. It is like a conventional deadlift except you’ll step one foot over the bar so that you are straddling it.
At first glance, men are going to be scared of this lift as I‘ve heard it been referred to its nick-name the “nut-crusher”. Let me say that I’ve personally never had this particular problem. I suppose it does depend on several factors though including arm length, torso length, and how its hanging. For that reason it may not be appropriate for everyone. Anyway…
The great thing about the Jefferson lift is how you can find your own personal groove with it.
- You can hinge at the hips more to incorporate more back. (more like a regular deadlift)
- Squat down more, making it similar to a sumo deadlift, and use recruit more quad involvement. (more like a squat)
- Move the feet closer of further.
- Change your hand position closer or wider.
- Turn more to the side, or stay facing straight forwards.
- And of course you can switch what foot is facing forwards.
There’s a lot of variation here. If you’ve ever looked for something that is same but different this is a great one. If you do biofeedback training, this exercise alone is a testament to what can be done. And on that note its note surprising the results David Dellanave has gotten with it. Here he is lifting 605 lbs. in the Jefferson.
It has been instrumental for me in increasing my conventional deadlift up to 505. And now I’m working to go even further.
Here is one more important point. The Jefferson is similar to the trap bar deadlift in that the weight is centered under you, unlike in a conventional deadlift where the weight is slightly in front of you. For this reason alone I find the Jefferson lift is actually a safer variation for many people.
Of course there is some unique core work involved, which could be great for you, or not so much. After doing a set of heavy Jeffersons you’ll feel your rib cage on one side perhaps unlike ever before.
Go ahead and try this deadlift out if you never have.
Here’s your question for the day. If you’ve done the Jefferson deadlift before “what are your experiences of it?”
In strength,
Logan Christopher
P.S. If you want to learn a whole bunch more similar “oldtimer” exercises I suggest you check out the Arthur Saxon Power Pack.
Filed under Barbells and Dumbbells, Bio Feedback, Lifting Technique, Oldtime Strongmen, Strength Training Concepts, Videos by on Jan 18th, 2012. 7 Comments. 
I entered the gym, later than normal, as I had got caught up in a bunch of work earlier. I was feeling pretty good and wondering what exercises I would do today.
Then it popped into my mind…
“You can deadlift 505 today.”
Deadlifting more than 500 lbs. has been a goal of mine for over a year now. I’ve made progress on it only to get sidetracked a number of times over that year.
But now I was more serious about it. I had run my 17 Steps to 100% Goal Setting Success so I knew it would happen sooner or later.
And now my intuition was telling me today could be the day…
But I didn’t believe it. Not at first.
Two days ago I had done 225 lb. Jefferson deadlifts for a total of 74 reps in just over 9 minutes. Then yesterday I was doing partial deadlifts on the plateau buster. Four doubles of 615 lbs. in 8 minutes.
Surely I can’t set a new 20 lb. lifetime max (previous max of 485 on 6/10/11) after doing some forms of deadlifts the past two days.
But I decided to at least give it the benefit of the doubt. I grab 135 on the bar and pulled it up. Felt good. Okay. 225, same thing. 315 was good too.
Maybe it is possible?
Since I’ve been deadlifting a while I’ve noticed a pattern. Whenever I set a new max I first pull lighter weights for more reps than I’ve done before.
At 405 I only did 4 reps but could have easily done 6, if not more.
At 455 I did a triple.
Wow, I think it actually will happen.
I loaded the bar up to 505.
This was only the second time ever I’d be attempting this weight. I had tried it once before at the Tactical Strength Challenge. It didn’t budge off the floor then.
I don’t psych up in the normal sense but I started to do some advanced mental and energy training tactics on myself. Its what my friends Bud Jeffries and Chuck Halbakken affectionately refer to as “voodoo” or “black magic”.
Specifically I was using what I’m calling the ‘Holy Sh!t This Is Powerful Technique’. I’ve still got more testing to do with this before I unleash it to the world but I think the name says a lot. 
I set the camera recording. Used a energy power installation and anchor to stack even more strength on top.
Then I got ready to do the lift…
Here is the video and I’ll give you a play by play below.
It started moving so I was off to a good start.
Once I was past my knees the involuntary shaking began. I’ve only had this happen twice before in my life when it comes to deadlifting. One time before I missed a new max back at 455. The second time I was successful with 485. Usually if the weight is too heavy I don’t get it past the knees.
At this point, it being a goal for so long, I was thinking in my mind, “You’ve gotten this far, just finish it!”
It was more than my body wanted to handle. But in this case my mind forced it and I locked it out.
Sure, I would have liked to have done it easier, and I will in the future. But true maxes seldom are pretty. (And I’m sure to get all kinds of hate mail about my form. At this point I’m used to it, but it works for me.)
There were a lot of things that went into making this possible. I’ve briefly outlined some of them here.
But right now I want to highlight the mental training aspect of it. No one is teaching this, yet it is one of the most powerful allies you have that can be added on top of whatever you’re currently doing.
And if a skinny guy like me, who grew up so weak I couldn’t do a pushup, can now deadlift over 500 lbs, you can accomplish your goals too.
It doesn’t matter if you don’t want to deadlift. If you want to excel at kettlebells, bodyweight training or feats of strength…
If you’re looking to shed some fat, or add on muscle…
If you just want the added edge in your sport…
This package deal will be pull down shortly. In fact I only have 5 left in stock.
There are techniques to unlock the powers of your mind, which will allow you to better unlock the powers of your body.
Use them and you will become more powerful. I guarantee it!
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bio Feedback, Lifting Technique, Mental Training, Recovery, Videos by on Aug 8th, 2011. 7 Comments.
I wanted to share with you an exercise that is not that popular these days – The Kettlebell Hack Squat.
The hack squat is a great exercise to work predominately with the quads. There are several other versions of this exercise known as the hack squat. There is the machine that makes you do a squat at an angle. Not a big fan of that. There is the barbell hack squat version where the bar is behind you. I just call that a behind the back deadlift. Good exercise too!
Anyway, by watching the video you’ll see the version I’m talking about.
The majority of the work I do is hamstring dominant, working the opposite side of the thighs. So this exercise is good for me to create balance with all the deadlifts, swings and snatches I do.
If you’re doing the biofeedback method of training, test this exercise out. If you’re anything like me, and do more hamstring work, this may be just what you need.
I include a steady diet of high reps with low weights on some days, and then heavy weights on others. And right now I’m doing this exercise about three times per week!
In the video I talk about staying upright. While you do want to stay mostly upright you will have some lean as you counterbalance the weight. If you stay too upright the weight will pull you off balance as occurred the first time I did the 70 lber. in the video.
Have you used the hack squat before? Give me your thoughts in the comments below.
Oh, and please don’t say I’m going to destroy my knees because they’re extending past the toes. I do believe that myth has been dispelled by now right?
In strength,
Logan Christopher
P.S. I have a special announcement coming later this week. Watch your email…
Filed under Barbells and Dumbbells, Bio Feedback, Kettlebells, Lifting Technique, Videos by on Jul 24th, 2011. 5 Comments.
Lots of people are touting the benefits of the rebounder or the mini tramp for exercise. I shot this video impromptu for you during one of my workouts.
Jumping on a trampoline works out every single cell in your body as they get squeezed up and down from gravity.
This is one of the best ways to pump the lymph through your body. The lymph is one of the key components of your immune system. One expert said that if our lymph flowed as well as it could every day it would be impossible to get sick!
From Wikipedia:
“Unlike the cardiovascular system, the lymphatic system is not closed and has no central pump. Lymph transport, therefore, is slow and sporadic. Despite low pressure, lymph movement occurs due to peristalsis (propulsion of the lymph due to alternate contraction and relaxation of smooth muscle), valves, and compression during contraction of adjacent skeletal muscle and arterial pulsation.”
Bouncing on a mini tramp happens to be one of the hands down best ways to move lymph although all sorts of other movement and manual massage can do it as well. In some cases the massage may be needed to break up stagnation in areas.
There are also some other benefits to doing it. However I don’t think its the only exercise you’ll ever need as some people claim.
Also there are differences between a cheap trampoline and one of the top of the line models. But a cheap model as I have here can be picked up in many local shops for about $30.
Anyway I’ve been experimenting with doing a number of things between the sets of exercises while I train. Bouncing on the mini tramp is one of them. I highly recommend you give it a try.
This is a powerful one but pales in comparison to some of the other things I’ve been doing. More on that later.
In strength,
Logan Christopher
P.S. I released this on my other site and it’s been hugely popular in one day! If you’re at all interested in learning how to do a backflip now check it out.
Filed under Bio Feedback, Bodyweight Exercise, Health, Videos by on Jul 14th, 2011. 4 Comments.
I mentioned this a few weeks ago but wanted to call your attention to it again.
Next weekend the Smarter Strength workshop hosted by Adam Glass is happening in Minnesota.
I’m flying out from California to make it.
And I highly encourage you to do the same. You are in one of three boats as far as I see it.
One
You haven’t tried out the biofeedback method of training. What are you waiting for? Have you seen the results everyone is getting with it?
There is no better way then to learn hands on as well as the latest and greatest techniques of the evolving system. I’m going to do my best to get Adam to talk about the next step beyond testing too…
Two
You’ve tried the system and weren’t getting the results promised. Sorry to say, but chances are there was User Error involved in this. (At times I’ve screwed this up myself.)
It’s not black and white. When you are working with the feedback of your body there is the possibility of throwing off the test. Plus you still do need to know much else. I wouldn’t say if you only knew biofeedback training you were good to go. Other knowledge is also needed.
This workshop will get you running right and answer all your questions.
Three
You’re using biofeedback and getting great results!
I hope you’re in this camp. Still if you can learn an upgrade that will allow you quicker results wouldn’t you want that? Get further refinements and new opportunities to become better.
You’ll be among a bunch of strong guys there (and ladies too). No better place to set big PR’s. Also I’ll be an open book for any and all questions you have.
As a special bonus if you sign up today, send me your receipt and then Sunday morning after the workshop we’ll schedule an hour long one on one to work on whatever you wish to (limited to 3 people). If nothing else I’ll deliver some ground-breaking mental training tactics to you to add on top of what you‘re already doing.
In strength,
Logan Christopher
P.S. While I recommend you sign up for the above, don’t order anything from any of my websites now. I’ve got an unexpected announcement and amazing deals for you coming next week. Stay tuned.
Filed under Bio Feedback, workshops by on Jun 4th, 2011. 1 Comment.
Its not a barbell…
Its not a kettlebell…
Its not your training journal…
Its your body…
And I’m not talking about bodyweight exercises. Those are important and something I’ll be sharing a bunch more on shortly, but for now I‘m talking about something else.
That is using your body and the signals it gives you (if you‘re willing to listen). In other words biofeedback.
If you look at all top athletes, through their years of training they become very in tune with their body. The needs, demands and what they can do with it.
In a recent interview I saw with Steve Justa, author of Rock, Iron, Steel, he even went so far as to call it psychic.
But the truth is everyone get’s these signals. It’s a matter of making them stronger and more recognizable so that you can use them for your benefit, rather than tuning them out (which is what most people do!)
It will take some time. It will take some practice. But in the end the benefits will far outweigh the cost.
And if you think I’m only talking about ‘testing’ your exercises then you’re missing the big picture. That is a big step and one I think everyone needs to try out.
On that note, my friend Adam Glass is putting on his only workshop of the year in Minneapolis on the 4th of June.
I’m going to be there and I recommend that you do too. Whether you’ve been working with the gym movement protocol for awhile now or have never even heard of it, this workshop is bound to take you further.
Click here to read about it and when you sign up tell him I sent you.
In fact, I’ll hook you up with a one on one session on Sunday (limited to three people) as a bonus.
And we can talk about the next two levels after testing, as well as much else to get the most out of your training.
Don’t miss it.
In strength,
Logan Christopher
P.S. I don’t know how many spots are available or how many are already taken up but this is limited. Check it out now.
Filed under Bio Feedback, workshops by on May 11th, 2011. 1 Comment.
It is now 2011.
I’m not big on resolutions. It’s something like 97% of people have dropped their resolutions by the time February rolls around. I don’t want to be a part of something that has that pitiful of a track record.
Instead I do believe in goals. I do believe in review and planning. And I do use this time of the year as a catalyst to improve my life in many different ways.
A long time ago I starting writing a journal of what I did every single day. Soon after I begin reviewing each week and month writing down my thoughts on the previous one and planning out he next. While I made a conscious decision to cease the daily journal I continue on with the rest. It has been instrumental to my success.
I also do this for the year. And when I do it its very insightful.
Why Looking Back is Helpful
They say hindsight is 20/20, (looking back its still a bit fuzzy, sorry couldn’t resist the Megadeth reference, bonus points if you name that song!). This means when you look back you can see clearly. The thing is, this does you no good if you don’t look back. And simply remembering is seldom good enough.
By having a written record you can analyze, you can find things you wouldn’t expect.
I do this for every area of my life. But since this site is devoted to strength and fitness I’ll stick to what I’ve learned there and how you can learn from it and apply it to yourself.
A Revolution Happened to My Training this Year
That was biofeedback training as is taught in the Grip & Rip DVD’s put out by my friend Adam Glass.
It was a dramatic change from what I had been doing. When I started I had some difficulty not getting the fast results or feeling I was doing it right. Listening to your body is a skill that must be practiced. Sadly it’s a skill that few people have.
Yet my persistence paid off. Now I am better in tune with my body then ever before and the results are coming fast.
During the summer I was blowing my records out of the water. I added about 100 lbs. to my deadlift in the span of two months. My kettlebell snatches were nearing record numbers Everything was going up fast.
But I stalled out.
Why?
A Big Lesson
By looking back I was able to see the answer. It seems obvious now. I started going back to a gymnastics class. While I think weightlifting and gymnastic skills can be balanced you need to be careful in how you do it. I was making some progress in other fronts, but I was giving the priority to gymnastics.
So the days before and after classes on Tuesdays and Thursdays I couldn’t really lift well as I’d either be sore from class or want to be well recovered before I went in so I could perform well. If I wasn’t I couldn’t seem to do much there and it felt wasted so I avoiding training the days before.
And perform well I did. Some of my new accomplishments there included aerials, repeated back handsprings, a backflip holding 20 lbs, some basic moves on the parallel bars, a back lever and much more.
Then on Thanksgiving I was involved in a game of tackle football with friends. It’s a tradition, something we do every year. This year happened to be a rougher game then most. Beyond the regular stiffness and soreness, though I don’t know how it happened, my left wrist was injured and I couldn’t flex it back without pain. This made doing handstands and the majority of gymnastics out of the question while it healed.
Add in the fact that I just started my gym up and was excited to train there, I stopped going to gymnastics and have been back to focusing on weightlifting almost every single day (only taking a day off when I feel its necessary).
Now I’m back on track for my dead lifting, kettlebell snatching goals and everything else.
The big takeaway from this is that you not only need to have goals but you must prioritize them. Figure out what is more important to you. This is common sense, but as they say, it ain’t always so common. And in any case a reminder is always useful.
Setting the goals is important. Knowing you priorities is in some ways just as important.
At the time going to gymnastics was important. I had big reasons to go back. I just didn’t realize how much it would affect my other goals. Taking this information into consideration I have to make certain choices that reflect my priorities.
Possibly Even Bigger…
Another big revolution of 2010 has led me to studying the best ways of unlocking the minds powers to aid in these goals.
I’ve been working on some crazy stuff that is delivering results. A little technique that made a bolt twice as easy to bend. A different technique doubled the reps I got in a press from two to four while making it easier to do so, and without trying changed my technique in doing so.
This isn’t your average stuff. And I’ve only begun to see the true power of it. Lots more on this later.
So this is what 2011 marks for me. Because I have the best of everything I’ve ever had in place I plan to make faster progress then ever before. And it should only accelerate because I’m getting better at the skills I need in order to do it.
And with it I plan to share my techniques. In two days I’m going to be sending out a survey, as I’d like to see what most interests you in what I can offer.
There is lots in store for 2011. I hope you make the decision to come with me.
In strength,
Logan Christopher
P.S. And of course I wish to thank everyone who has supported me in the past by buying my products or even just reading what I write and visiting my websites. Thank you!
Filed under Bio Feedback, Mental Training by on Jan 3rd, 2011. 8 Comments.
Today is the day.
I’ve mentioned it several times, Adam Glass is releasing Industrial Strength Grip today.
Click to check out the full details here.
For people that have been training grip for a long time much of the information may be review for you. Still even though I’ve been doing this for years I picked up a few things, especially on gripper training, which has not been my specialty.
If you’re new to training your hands then I would say this DVD is the very best place to start. While there is plenty of other grip training information out there, nothing gives you the foundation this DVD will, covering the different forms of grip training and how to put them all together.
You’ll learn over 30 exercises many of which you can likely do with equipment you already have. I used one of these yesterday and will definitely be coming back to it.
Get Industrial Strength Grip Here.
It also features the Biofeedback Training protocol and how to apply it to grip strength.
My Bonus For You
I’m offering a bonus for anyone that orders it today through the link here. (I get a commission when you buy, hence me giving you something on top of the already great value. But know that I wouldn‘t recommend anything I didn‘t believe in just to make some money). After you’ve ordered send me a copy of your receipt and I’ll give you access.
It’ll be a video that shows you a new approach to goal setting and prioritizing your training. This works especially well with the biofeedback training to ensure your training is better focused and going the direction you want.
I haven’t shot the video yet but I did the steps myself and my workouts have gotten even better in a short amount of time. I’ll be showing you how to apply it to grip as well as the rest of your body in training.
The progress you make is largely based on the goals you have. This is part of the top secret stuff I’ve been working on recently. You’ll get a taste of it before 2011 even rolls around.
Get Industrial Strength Grip + my bonus video “Prioritizing Your Goals with Biofeedback”
In strength,
Logan Christopher
Filed under Bio Feedback, Hand Strength by on Dec 14th, 2010. Comment.
No not me, but one of my products.
The Keys to Successful Training Online Course will be going away permanently in just a few days.
I have to tell you a bit of story about it to get to why.
First of all, it was to be the culmination of everything I do in my training. The why’s and how’s of the way I train. This was all addressed in 6 modules including, Goal Setting, Progression, All Around Fitness, Keeping Healthy, Pushing the Limits and Psychological Tactics.
This wasn’t the basics of ‘this is how you do a squat and you should do it for 3 sets of 10 reps‘ that the majority of fitness programs are.
Instead I aimed to give the keys to being able to make your own training plan and to make rapid progress with it.
Not only that but how I delivered it was unique. I thought this was awesome (if I didn‘t I wouldn‘t have spent so much time working on it). Using a special software platform I was able to make a multimedia portal with text, video and audio to learn the lessons. And once you finished them you were quizzed to make sure you comprehended the material.
But it was a flop!
Although I believe it carried my best information at the time and was cutting edge, the market was not there with me. I can guess as to why this was, but it doesn’t really matter.
I’ve left it open but it hasn’t sold more than a handful of copies over time, especially without me ever really mentioning it anywhere.
Those that did buy it seemed to love it…
“After learning the first tip in the first module of “Keys To Successful Training” I feel like I got my entire money’s worth for the course.”
-Najeeb Siddique
“This course is a gold mine of information. If you came up with this yourself, you’re a very intelligent individual.”
-Mighty Joe
Since that time, some of my ideas on training have changed. Not the least of which, biofeedback training, in particular. But that’s certainly not all.
Still the vast majority of what is in there is solid gold. If you truly understand and use the material in just modules one and two you will get stronger. There is no doubt about it. Add in some of the advanced stuff like in module 6 and you will get stronger faster.
I’ve been thinking about doing this for a little while. Now I have decided to do so. The Keys to Successful Training Online Course is being retired.
But as always I wanted to give you a last chance offer.
For today you can get the Keys to Successful Training Online Course for half off. From $49 to $25.
This offer only lasts a couple days. If you want it now you can get it for just $25.
If not, not a problem.
In strength,
Logan Christopher
P.S. I am serious about this retirement. After this offer you will never be able to get it again. Click over to read more details and even see a little video showing how the course is laid out.
Filed under Bio Feedback, Mental Training, Strength Training Concepts by on Oct 21st, 2010. Comment.
Wow. Did you catch the Super Human Training call with Adam Glass last night?
As you know I’ve been doing biofeedback training for several months now and getting a lot out of it. I know many of you are too.
In this interview we talked about the basics as well as some advanced ideas concerning how it will influence your training.
My favorite part was when Adam detailed the patterns he’s seeing in his own training. Very insightful and well worth the 80 minutes it takes to listen in.
The replay is up but not much longer.
Of course if you want the recording along with every other call to listen to at your leisure that’s available at a ridiculous value along with many other bonuses.
And if you aren’t already, make sure to sign up for next week when we have Mike Mahler on the line.
In strength,
Logan Christopher
Filed under Bio Feedback by on Aug 5th, 2010. Comment.
