JEFFERSON CURLS
How To Perform The Jefferson Curls
Although this exercise looks scary, it's actually incredibly beneficial to improving lumbar flexion as well as overall flexibility. The Jefferson Curl works the entire posterior chain: glutes, hamstrings, calves, feet, lats, and the core.
Level/Difficulty: Intermediate to Advanced
Muscle Group(s): glutes, hamstrings, erector spinae, lats, calves, feet, abs
Equipment: light dumbbell or kettlebell, (small step - optional)
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Heels heavy the entire time, round the back to slowly reach towards your toes, use the feet/glutes/hamstrings to slowly return to start.
Before starting:
Be sure to use a weight that is not too heavy. This exercise is not recommended if you have recurring lower back pain.
Stand tall with your feet flat on the floor and holding a light weight in both hands.
Keep your heels extremely heavy the entire rep, as you slowly round the back by first lowering your head.
Again, move very slowly to reach towards your feet (or beyond if you’re standing on a step), moving one vertebrae at a time.
To return to the start, “pull” with your glutes and hamstrings. “Suction” your feet into the floor and slowly stand, one vertebrae at a time, feeling the back getting stretched but the hamstrings/glutes doing the work.
Repeat your reps moving slowly throughout.
Lower the weight if you're unable to do this exercise with good form.
RELATED EXERCISES
•
RELATED EXERCISES •
