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. 
Can you even comprehend it? 370 lbs. overhead with one hand!.
It boggles the mind.
Just pick that weight up off the ground (if you can!) and feel how heavy that is.
Just try to shoulder the weight into place. Much harder than you might think.
Since diving into the Saxon material I’ve been doing a whole bunch of new exercises. I honestly feel like I was missing out on something big in my training, and these forgotten exercises provide just what I needed.
Plus I’m having a blast doing them. Today I was doing 120 lb. dumbbell clean and jerks followed by press lockouts. What fun!
You see the one of the main principles I gathered from studying the Iron Master was that overhead lifting is one of the big keys to overall strength. That’s why at least two thirds of his recommend exercises involved just that.
There’s two more major principles I gathered as well just as important at that one, which brings me to something I hadn‘t done in years.
Yesterday I was working on the bent press. Set a new record for myself of 115 lbs. which I did pretty easily.
Taking it slow as I improve my technique (Though I’m not a stickler for “correct” technique, the difference here is this is a highly technical lift). By the end of the year I plan to hit at least 135 lbs.
Arthur claims that this is the best lift, and he says his success in it did not sway this opinion.
If you‘re looking for something new and different for your workouts…
If you want to handle barbells and dumbbells in ways that will stop most others cold…
If you want to broaden your shoulders and beef up your back and arms…
If you just plain want to become FREAKISHLY STRONG…
In strength,
Logan Christopher
P.S. The Arthur Saxon Power Pack is one of my new favorite courses.
Filed under Barbells and Dumbbells, Feats of Strength, Lifting Technique, Strength Training Concepts by on Nov 2nd, 2011. 2 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.
I have to laugh. This form stuff is so funny.
I understand the snatch better than most people out there. I understand that form must be compromised to go this fast. Others do not understand this.
Useless!
If you haven’t seen the 301 video yet click here.
I also have great form when working with a heavier bell. Why? Because I can’t go as fast (except about 1-2 minute sprints – after that I have to slow down). Opps, I just gave you a hint about part of my training method. 
The vast majority of comments are overwhelmingly positive. Thank you everyone who sent those in. I even had people calling me up to say they were amazed and to talk in disbelief about the haters.
Perfect!
“i want to opt out of the videos.
while i think that your 300 snatches was a feat of strength and endurance, i do not think your form was acceptable, so i am opting out.
but great job on finishing them!”
So you acknowledge that I can do something almost no one else can do but it doesn’t meet your high standards.
You should opt out because there is absolutely nothing you can learn from me…
…if you close your mind off to anything outside your vaulted paradigm.
In fact, I had two people, who I like and admire, retract their endorsements of me for this very reason. Its an amazing feat but we can’t support your form.
“you need to do full reps for any of us to count it–this video is pointless”
Would you have been happy if I slowed myself down to 270 and had complete lockout? Even then you probably would complain.
I guess the truth is I’ve outgrown the 24kg kettlebell at least when it comes to a 10 minute snatch test. I have to go heavier because those stupid laws of physics are what’s holding me back.
Alright I can do heavier. Can you come close to this though?
“Go and learn the proper snatch. This isn’t snatch without the lockout on the top. You have no benefits from this kind of… What is this?”
This guy was so perplexed he couldn’t finish his sentence.
I am perplexed on how someone can see this and think there is zero redeeming qualities about doing it. No benefit? Really?
As if I don’t know how to properly snatch. I can snatch hardstyle. I can snatch GS. I can snatch in my style and I can effortlessly switch between the ’styles’ of snatching.
In fact I teach each as there is usefulness in each system or method of snatching. I’m sure I can out snatch the guy who said that in any form (at least with a kettlebell, the barbell snatch is not my thing).
Now some of the funnier and positive comments.
“I don’t think too many people out there in ‘HaterSnatchVille’ can even come close to do what you did.”
“don’t worry about these assholes who think they have a patent on the snatch. That was one hell of a feat.”
“Clearly you know how to snatch and you knew what shortcuts you had to make in order to crack the magic 300.”
“Pay no attention to the internet warriors.”
“It’s way to easy to say “well, yeah, of course he got 301. Look at his form! I could totally do that too if I used form like that.” That’s a bunch of crap.”
“Here’s a quote by Dave Tate. ” If they could, they would; since they can’t, they rant.” What you accomplished was incredible.”
I’m having fun with this and you should be too. Its too bad people infuse exercise with close minded politics and religion and then argue as heatedly about it.
Such is human nature. Such is internet behavior.
If you haven’t seen the 301 video yet click here.
Anyway, I’ll have a new video for you on Monday which gives you much more detail.
In strength,
Logan Christopher
Filed under Conditioning, Kettlebells, Lifting Technique by on Feb 26th, 2011. 11 Comments.
I received this question from Sean over in England the other day and it’s a great one on slow vs. fast training.
“Hi Logan. You said in a post before that it is better to lift quickly to develop strength and power. Is this the same with exercises like pushups and squats. The Convict Conditioning book recommends a 2/1/2 second exercises. Another guy recommends taking 4 seconds in the lift and lower phases. I’ve even heard that this 4/4 phase supposedly increases growth hormone by 4,000%!! What would you recommend for bodyweight exercises? BTW. My laziness causes me to hate these slow reps!
First off there is no difference in what sort of weights you use. Whether a barbell, kettlebell or your bodyweight, it’s merely resistance to your muscles. For this reason there isn’t any difference in how you use one resistance versus another.
There are many people who would argue on both sides of this argument, training slow or fast. I am of the opinion that you should primarily exercise quickly. Fast if not fast as possible in many cases.
There are certain exercises that must be done quickly or they can’t be done. Olympic lifts, the ballistics with kettlebells, various kinds of jumps and more. In this case the answer must be fast. No way around it.
Then there are all the exercises that can be slow or fast. Some call these grinds. Press, pushup, squat, deadlift, curl, pullup etc.
The ideas behind lifting fast:
- You become what you train. Want to be explosive and fast? Then train that way.
- You’re going to be able to do more (weight or reps) by lifting quickly rather than artificially limiting yourself by going slow. In general that is exactly what we’re seeking to do.
- Even with a heavy weight, you seek to lift it as fast as possible. If it is near your limit, this may be slow, but you are attempting to go as fast as possible.
- Just because you are going fast doesn’t necessarily mean you are bouncing the weight, using momentum or anything that may take away from the movement. It can still be strict and fast. Although you can sacrifice form and strictness for speed which many people do.
The ideas behind lifting slow:
- Its safer. Without bouncing or momentum, that is change of direction at speed, you’re less likely to hurt yourself.
- It takes more strength to lift a weight slowly than quickly. A person that can do a single handstand pushup at full speed is not as strong in the movement as someone who can lower under a four count and raise up at the same.
- It takes more control. While this is tied in to the point above, by going slow you may activate more of the surrounding musculature as it seeks to stabilize. There is no cheating by swinging into any movement.
Whether you train slow or fast, if you know of any main points I missed, feel free to share them below.
Just try sprinting slow...oh wait, you can't!
For the reasons above I think lifting fast in general is better. Lifting slow can be mixed in every once in awhile to work your body in a different way. It’s also great for displaying the strength you have. But in general I don’t believe you should always train that way. This is regardless of what sort of exercises you do, bodyweight or iron weights.
I think you can do the programs found in Convict Conditioning with a fast tempo and make the same if not better progress. You may want to mix it up from time to time, and test yourself against the benchmarks laid out in the book in a slow manner.
In strength,
Logan Christopher
P.S. We’ll be talking more about fast training and some recent experiments on next week’s call with Adam Glass. Have you joined us on Super Human Training?
Filed under Barbells and Dumbbells, Bodyweight Exercise, Lifting Technique by on Jul 30th, 2010. 16 Comments.
Does technique matter? How much? What is the difference between a strict lift and a not so strict lift? What is perfect form? Can, and should you, even go after it?
Find out the answers in my new article: Weightlifting Technique
I'm going to blow out my back...or am I?
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Lifting Technique by on Jul 7th, 2010. Comment.
Recently I wrote how my deadlift max went up by 15lbs. from 425 to 440 over nine days.
Well, today I’m happy to report the same has happened, in just thirteen days. (I guess that shows a slowdown in progress but I was on the road for four days without a barbell in sight. In either case I’ll take it.)
For your viewing pleasure…
Most would probably say that’s horrible form. And they’re probably right. All I know is that it’s safe and working for me.
Finished off today’s workout with heavy presses and heavy snatches.
The method of training is important. But there is more to it than just that. In fact, that’s just one side of the triangle.
Tomorrow I’m releasing a special report that may just blow your mind. Stay tuned…
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bio Feedback, Lifting Technique, Videos, Workouts by on Jun 21st, 2010. 7 Comments.
Why are we so concerned with maxing out?
I really want you to think about that for a moment. Why does your average person concern themselves with how much weight that can lift a single time?
Unless you compete in powerlifting or Olympic lifting your max attempt doesn’t really matter. So why does the average trainee concern themselves so much with this?
(Before we go further, I must tell you I am guilty of this in a big way.)
Part of it has to do with exposure. Power and Olympic lifters do that in competition. They’re strong, so we think we need to do the same. I bet if we had competitions in max weight for ten reps more people would be doing that.
Part of it has to do with ego. To lift the most amount of weight you’ll only be able to do a single. Oh, how we love to see those numbers get higher and higher. And how we enjoy comparing our numbers to those of others.
Part of it has to do with fun. And this is alright. If you enjoy singles all the more power to you, just like if you enjoy running long distance? But is that necessarily the best way to train?
Let’s say you can’t get over the ego-trip and want to be able to put up the most weight for one rep even if you don’t compete. Should you only do singles of ever increasing weight in order to increase your max? Anyone who has tried that knows that you’ll get so far in the beginning before hitting a plateau.
But the SAID principle says you need to do exactly what you want to be doing. Does that mean struggling for and even missing reps is going to get you there?
Instead let’s look at a different way. Let’s look at a little mathematical physics equation. Cast your mind back to your high school days with me.
F = MA
This is an easy formula. Force equals Mass times Acceleration.
Strength is movement against a resistance. The ability to move (accelerate) a weight (mass). How good you are at this is the force you can produce.
When you lift a max attempt you are encouraged to lift as fast as possible, however this turns out to be quite slow. Your force output is just enough to accelerate the weight barely past gravity’s hold.
Let’s take a lighter weight instead. With this weight you can just about lift it as fast as you can move. Although the mass is lighter the acceleration is much higher. Does this equal more force production?
I’ll leave the mathematically inclined to plug real numbers into that equation to find the results.
Now I’m not going to stop doing singles, cause I enjoy them and I may compete some day. But I am doing more with lighter weights were I can move as fast as possible. Seeking to accelerate those weights.
Sure there is a time for slower movements but in general faster is the way to go.
After all there is the idea that I first heard from one of the oldtime strongman’s books, though I can’t recall which one. There is a difference between an exercise and a lift. One you use to train to get stronger the other you do to demonstrate your strength.
Now I’m off to go do some fast exercises. In the words of Ricky Bobby, “I wanna go fast!”
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Lifting Technique, Oldtime Strongmen, Strength Training Concepts by on Jun 4th, 2010. Comment.
Here’s another update in my progress with biofeedback training. If you missed the others, here is part 1 and part 2.
I’ve been testing so many times I’m starting to not always need it. Sometimes I can just feel what I’m going to do and then it happens. Even without testing I can often feel, in the movement itself, whether it would be great to do then. But when my intuition isn’t giving me a clear answer I can always test.
For example, the other day I just ‘knew’ I was going to set a new max in the deadlift. I got 425 lbs. That’s 20 lbs. better than I had done before.
But let’s back up and give you examples from my training. Here’s my deadlifting for about 40 days. These are by no means the only exercise I’ve done in that time but I’ve pulled the numbers from my training log to show you what’s going on.
Deadlifting a light weight for reps
4-25 BB Deadlift 225 x 12,12,14,12,12 in 10 minutes
4-28 BB Deadlift 315 x 5,6,5 in 5 minutes
5-1 Rack Pull 605 x 3 singles
5-5 Trap Bar Deadlift 430 x 1
5-6 BB Deadlift 225 x 15,15,12,12,12 in 8 minutes
5-11 Rack Pull 505 x 4,4,4,4
5-12 BB Deadlift 405 x 1
5-13 BB Deadlift 225 x 17
5-17 Trap Bar Deadlift 275 x 11,12,11,12,11 in 14 min
5-20 BB Deadlift 315 x 7,6,6 in 4 min
5-22 BB Deadlift 225 x 16,18,15 in 7 min
5-25 BB Deadlift 365 x 3,4,4 in 5 min
5-29 One Hand Deadlift 185 x 3 singles
5-30 BB Deadlift 425 x 1
Here’s the analysis. Looking at this you can see the weight used waving up and down. Though my goal is to pull more for a single, just cause that’s what I want to do, I’m not only doing singles. Nor am I doing 5×5 or high reps or any consistent rep scheme. I’m simply following what works for me that day.
If it’s a lighter weight I do more reps. If its heavier I do less. But at no time am I going all out. I could probably gut out double the numbers on those higher reps sets if I wanted to. I could also probably have gone higher when I maxed each time, but I’m happy with what I got.
You’ll also notice the variety of movements. I go for the barbell deadlift when it tests well as that’s my current goal. Sometimes variations will test better like doing a partial or using the trap bar where I can handle more weight. (My best ever with the trap bar was 435 but I’m guessing the next time I max it’ll be way up.)
Then there’s the frequency of my deadlifts. Looking over it I’m usually doing some form of deadlifts 2 or 3 times a week, though again there is no consistent pattern. I can do it this often because I’m never even close to burning out. There was no week off before this max. And there is no week off or de-load program. I’ll just be following the same “program” until the next max.
Deadlifts are going really well right now. So are my other exercise, though having done this analysis I see some directions I can test in, and work with that may make progress even faster.
How’s your progress?
In strength,
Logan Christopher
P.S. It looks like the DVD’s that show you how to do all this and more still are available but in short supply. All I’m saying is you should try biofeedback training out. If it doesn’t work for you fine, give it up and go back to what you were doing. But if it does work, just imagine where it can take you. I’m making faster progress, easier than ever before and feeling great doing it. You can join me…
My bonus is still available for anyone who orders and forward me their receipt.
Filed under Barbells and Dumbbells, Bio Feedback, Lifting Technique, Recovery, Workouts by on Jun 2nd, 2010. 2 Comments.
