Your flexibility will determine how low you can go, but you want to reach as far down as possible. Start light.įrom a tall standing position, slowly lower the bar or dumbbells toward your feet but keep them as close to your body as possible while keeping your knees slightly bent.
You can do this move with either a barbell or dumbbells, but a barbell is best once you work up to one. To do the curl, stand on a box or bench at least 12″ high with your toes at the edge in a hip-width stance.
#JEFFERSON CURL FULL#
You need to put a muscle through a full range of motion to help it grow. This move can seem scary at first, but it makes sense when we think about how any muscles grow and get stronger. The Jefferson Curl is an exercise that moves your entire mobile spine from your lower back through your neck into flexion and then extension. I do not recommend this exercise if you have a back injury without consulting your physician first. It’s like a straight-legged deadlift but pushed to the extreme. We found that the Jefferson curl could be an excellent exercise for spinal health-if you’re ready.
This is where the Jefferson curl comes in. So during all this questioning, we found that doing everything with a flat back may not be the best way to bulletproof your spine. But at Seriously Strong Training, we think about strength training a lot and question everything. Lifting heavy things, loading the spine, and bending will likely hurt you. This recommendation comes with good reason. We are taught to always lift with a flat back in strength training. To flex or not to flex? No, not your biceps-your spine.
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