Jefferson Curl

Purpose of the exercise

Mobility and tissue capacity exercise for the entire posterior chain: hamstrings, glutes, lower back (erector spinae), upper back and spine. Improves spinal flexion mobility, increases back tissue capacity in flexion and develops control during controlled back flexion. Also effective for improving forward bending mobility and for strengthening the tissues around the spine in flexion positions.

Supplies

• Light barbell, dumbbell or no weight (3-15 kg total, depending on level)
• Step, box or stable elevation (15-30 cm high)
• Sufficient space to bend forward
• Flat, stable surface

Starting position

1. Stand on a step or box with your front feet, heels hanging over the edge
2. Feet hip-width apart, toes straight forward
3. Hold the weight with both hands in front of your body (or without weight)
4. Stand fully upright with knees extended
5. Keep your arms extended downwards
6. Chest forward, shoulders back
7. Start in neutral back position

Implementation

1. Start by bringing your chin to your chest
2. Slowly round off vertebra by vertebra, starting at the neck
3. Let the weight (or gravity) help you bend deeper
4. Keep your knees fully extended
5. Continue around until your lower back is fully flexed
6. Bend as deeply as possible (ideal: hands well below step level)
7. Feel the stretch throughout your posterior chain
8. Hold the lowest position briefly
9. Slowly roll back up, vertebra by vertebra
10. Start at lower back, finish with head up
11. Return to full upright position

Points of interest

• ✓ Move extremely slowly and in a controlled manner (10-15 seconds down)
• ✓ Use very light weight or no weight (focus on mobility, not strength)
• ✓ Keep knees fully extended throughout movement
• ✓ Round your back consciously and in a controlled manner (this is the intention)
• ✓ Breathe calmly during the movement
• ✓ Stop when in pain or discomfort
• ✗ Avoid overweight (increased injury risk)
• ✗ Don't move quickly or with jerks
• ✗ Do not use this exercise for acute back pain
• ✗ Don't force past your comfort zone
• ✗ Do not do this exercise cold - always after warm-up
• ✗ Don't start this exercise without good basic mobility

When this exercise?

This exercise is suitable for advanced athletes with healthy backs who want to improve posterior chain mobility and tissue capacity. Ideal as a mobility exercise at the end of a workout or as a separate mobility session. Very effective for gymnasts, martial artists, yoga practitioners and other athletes who need extreme flexibility. Perfect for people who want to increase their forward bending range of motion. NOTE: This is a controversial exercise because it deliberately rounds the back under load. Not suitable for beginners, people with back problems, herniated discs, sciatica problems, osteoporosis or degenerative disc diseases. ALWAYS start with very light weight or no weight and only perform if you have a healthy back and good body awareness. If in doubt about the suitability of this exercise, ALWAYS consult a physiotherapist or experienced coach first. Start extremely gently and build up over months. The exercise should feel comfortable, never painful. Many in the fitness community advise against this exercise because of risks - be aware of controversies and risks before you start.