Blast from the Past : The Forgotten Lifts

Tried any of these lately?


Jefferson Squat
Jefferson Lift.
Over the past four years this site's amassed an enormous amount of content. To help you find the highlights, I'll be taking a wander through the archives each Sunday.
This week - The Forgotten Lifts.

There are several lifts which are rarely seen these days in commercial gyms; yet are ideal in a number of ways. If you're ready to expand your routines a little, take a look at these :


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NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.


Love it.


Want more? No problem. Swing by Part II, and Part III. Enjoy.


Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 34) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



Like this? Check out :

Heavy Rack Zercher Squats. My elbows hurt just thinking about it. Mike Yuhaniak demonstrates a few sets of heavy Rack Zercher Squats....
Zercher Inspirations.In the interest of variety I decided to try my hand (or more accurately, elbows) at Zercher Squats. Named after Californian strongman Ed Zercher (pictured here doing an unsupported leg press) these are done with the bar resting in the crook of your arms, rather than above the back (if you're still not quite sure how they're done, take a look at the BioMechanics Lab site). Unusual, but highly effective - both as a way to improve standard squat technique and to hit the upper quads.
Easy on the Elbows.Or not, as seems to be the case when enjoying the pleasures of Zercher squats. I decided to bring this one in as today's max exercise, and quite happily worked up to 70kg before the inner elbows started complaining. With a towel wrapped around the bar I continued to 85kg before calling it a day. A few sets of Hack squats were next in line, with the intention of keeping the quads warm whilst giving the elbows a much needed break. Closing out the heavy stuff came regular Good Mornings - which have enjoyed a few weeks' vacation from my workouts. Still keeping weight increases slow and steady with these.
Zercher Carry.

Good stuff.

New Routine.

Down to 3 sessions per week.



Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

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Look forward to hearing from you.


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