カイ・グリーンのインスタグラム(kaigreene) - 1月12日 22時53分

We were asked.. Kai, I’ve seen a video of you doing a sort 
of wide-stance deadlift while holding the barbell between your legs. What is it, and what’s it for?

That’s a Jefferson squat. It’s an old movement—you don’t see many people do it anymore, but I think it’s excellent because it works your lower body in a unique way.

To do it, take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it. Keep your glutes tensed while you squat down 
in the bucket (below parallel). Use smaller plates on the bar, no more than 25s, so you can get down deep enough. The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set. The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development. Jefferson squats—that’s one of my secrets I’m giving away for free.
Full article visit (www.flexonline.com) @flex_magazine @musclemeds #KaiGreene

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