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 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 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.
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.
I’m regularly getting questions on biofeedback training, almost everyday. So I thought it was time for another report on how its working out for me.
One movement leads another...
Doing any kind of movement (actually anything) will lead to increasing or decreasing any other movement. This is because the body is a whole and what effects one thing, effects EVERYTHING.
Thus you can test any exercise, any movement and see how that affects any other movement. This is commonly done with a range of motion test as this is a simple way to test things by yourself. It’s not without its faults, and there are other methods. But it does work if you do it right.
What I’ve found is that by doing this biofeedback training for a time I got better in tune with my body. That I didn’t even need to test all the time. That I could feel the better or worse movement within the movement itself. That means if I press I can feel whether or not today would be a good day to press.
This is a good thing. And its not even the end point of where you can get.
Progress on that front. However I also ran into a roadblock, created by myself.
Not testing all the time I began to make a slight shift towards forcing my body in directions it didn‘t necessarily want to go. Overtime this slight shift got bigger because I had something on the line.
You know about my progress on the deadlift which has been great. With that goal of 500 lbs. on the horizon, and the fact I wanted to hit it by the end of this month, I starting forcing myself in that direction, rather than letting it happen as it would by itself. I’ve done this by lifting heavier than I should have on many days. Even deadlifting when that wasn’t the best choice. The total effect is that my progress has slowed.
The promise of biofeedback training is that, if you listen to it, you’ll break PR’s without really having to try to do it. Effortless progress. These may not always be exactly groundbreaking PR’s or in the direction you always want but it does happen.
What happens when you don’t listen to your body? When you do things contrary to what its telling you? At best it’ll just be slower progress. At worst no progress, sliding back, or injury.
You can, for a time, force your body to adapt. But it will fight back. The question is why would you fight against your body when you can use it as an ally?
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bio Feedback, Strength Training Concepts by on Jul 23rd, 2010. 4 Comments.
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.
This is the second in a series on my progress on biofeedback. Click here for the first post.
I still feel like I need more time to have revolutionary results. So far the results have only been great!
My lifts are going up. By following my biofeedback my body is guiding me to do higher volume most of the time versus what I use to do which was singles or maybe 5×5.
You may have heard about cycling or waving the loads before in periodization or other training plans. It looks like the reason that works is because that’s what the body naturally wants to do!
The question you may be asking is, is this higher volume leading to more strength on the top end? So far it seems to be yes. Still need more time to see the overall and definite trend but I’m starting to see it right now. About once a week or so the testing guides me to work up to a max (in different lifts). As long as the exercise keeps testing better with increasing loads I keep going.
One big change is that I no longer do a daily joint mobility routine. I don’t need to. My body isn’t beat up from training, in fact I rarely get sore and when I do its just a small amount.
I have improved my flexibility without doing static or isometric stretching. Even my hand balancing practice is getting better, when I’ve been stuck for a long, long time.
I leave each workout moving better than I did before the workout. I feel good, if not downright fresh and ready to do much more. Sometimes I feel a little worked after high volume or many exercises but I never feel dead tired or like I need to lay down to recoup.
Making it Hard or Making it Easy? The Choice is Yours...
I saw a comment on another blog regarding PR’s and I want to clarify what that really means. PR stands for personal record. It doesn’t mean you have to max out in your lift in order to get it. It simply means you’ve done more in one way or another than ever before.
Progress is the name of the game in training. And progress comes in the form of PR’s. There is no other way.
So these are my results…so far. I will continue to do this because its working. There is no turning back. I expect over time it will get even better. And I will report on what happens.
On that note, Adam Glass is re-releasing the Grip and Rip DVD’s with even more material that explains how to do all this properly.
When I got started I had lots of questions. It took time to get the feeling and to be doing it right. With these DVD’s you’ll cut the learning curve in half. And then you’ll see these results faster.
No other training information or program out there will give you the capabilities this one does. To listen to your body for your own training. To guide you in how you and only you should be training.
Not to mention I’m actually having even more fun then before with this stuff.
***BONUS***
These DVD’s are going to show you everything you need to get started fast. But I was thinking about what I could offer to complement this and I happened on this idea. You see, I learned best by going through the process myself. You can tell me something or show me how it works and I still might not ‘get it’.
Maybe you’re the same?
So I’m going to film my next two workouts and walk you through exactly what I’m doing and why I’m doing it. How I test, when I test, why I test, when I stop my sets, everything I can show you.
These will be made available as online videos on a secret page only for you who order now through this link and forward me your receipt.
They made a limited number of copies and they’re likely to sell out fast. So if you want this information and my bonus, which is the closest thing I can give you to walking you through it in person, you need to act now.
In strength,
Logan Christopher
Filed under Bio Feedback, Flexibility/Mobility, Recovery by on May 21st, 2010. 2 Comments.
Almost another month has passed since I last wrote about biofeedback training. I’ve decided I want to give a play by play account of how it’s working out for me. That means this will be the first in a series of articles on my progress in biofeedback training. And for this one I have to go back in time a bit to when I started.
Any and all movements can be tested.
I got started testing out my exercises. A little later I tested the weights I was using.
For the most part, early on I ignored the testing and then had to struggle to set a new PR. Sometimes I made it, sometimes I didn’t. What I was doing was following my old routine just testing to see how the movements tested. Then I did my routine regardless of the results. That’s not how you’re suppose to do it. But it was my first step.
The testing was awkward. In a range of motion test you’re suppose to go until you feel tension. Sounds good in theory. But when you first try it you may not be the best at feeling the first sign of tension. I know I wasn’t. In order to help me out I decided to do two different ROM tests each time to see that they were giving the same results.
I continued on. I figured that I would give this method at least a month to start showing results. If it didn’t I could jump back into my routines. I started actually listening to the tests. I finally dropped the idea that I needed to known exactly what I was going to be doing when I entered the gym. I would let the tests guide me to do what I should be doing.
It took a couple weeks before I felt that I was getting it right. At that time I was testing exercises, variations, loads and rest. It started coming together and I was seeing myself hit new PR’s without struggling for them.
Of course, the testing (and moving into a new place) led me to be doing different exercises and different volumes so it wasn’t hard to be hitting PR’s. Anytime you start new exercises there is a period of time were your body adapts quickly becoming more efficient at the exercises. You become better at the exercises rather than building much strength or muscle to do the exercises.
That’s why I always encouraged sticking to a routine. You need to work the same exercises over a period of time in order to see real improvements. If you jump from routine to routine you aren’t doing much more than spinning your wheels.
This isn’t really in contrast to biofeedback training though. You still have your goals. If that involves being able to deadlift more you’ll aim your testing in the direction. Unless your body is messed up and dead lifting is not right for you you’ll be able to continually work the lift and do more.
More on this subject real soon.
In strength,
Logan Christopher
Filed under Bio Feedback, Strength Training Concepts by on May 7th, 2010. 3 Comments.
How many things out there are marketed as being able to double your results? A LOT.
And as such, we get numb to the idea of anything possibly doing that. But the truth is some things are that good.
You may have heard some of the buzz about Bio 
Feedback training recently.
Maybe you’ve looked into it. Maybe you haven’t.
Well, my friend Adam Glass has just released a video that gives the best and most succinct explanation of how you can start using it right away.
And in case you haven’t heard of it, here’s what it promises. Faster progress and no injuries simply by listening to what your body tells you.
Adam has been busy coaching people in this method and a number of guys have put on 30 lbs. in 4 months. If you’re interested in adding size that’s gotta get your attention!
What if you’re interested in gaining strength not mass? Adam happens to be one of the strongest guys I know, and he’s getting stronger every single day faster and easier then before.
As for me, I’ve just started doing this myself. Its still early in the game, so to speak, but my results so far have been good.
In strength,
Logan Christopher
Filed under Strength Training Concepts by on Mar 22nd, 2010. 5 Comments.
