Jefferson curls

Purpose of the exercise

Aims to improve active flexibility of hamstrings and back muscles, as well as controlled segmental mobility of the spine. Improves trunk control and load capacity in flexion. May help increase range of motion in athletes performing deep flexion movements.

Supplies

• Light weight (dumbbell, kettlebell or weight disc)

• Raise or step (optional for greater range of motion)

• Flat surface

Starting position

1. Stand upright with feet hip-width apart

2. Hold a light weight with both hands

3. Knees slightly extended but not locked

4. Shoulders relaxed

5. Core slightly tightened

6. Look ahead

Implementation

1. Start by bringing chin towards chest

2. Slowly unroll the spine segment by segment

3. Lower the weight in a controlled manner

4. Keep knees slightly extended

5. Move to a comfortable end position

6. Reverse motion controlled

7. Roll the spine back up vertebra by vertebra

8. Finish upright with neutral stance

Points of interest

✓ Move slowly and in a controlled manner
✓ Roll off and on segmentally
✓ Use light load
✓ Move within a controlled range
✓ Breathe calmly during movement

✗ Jerky implementation
✗ Using too heavy a weight
✗ Forcing the final score
✗ Fully lock knees
✗ Ignoring pain in lower back or hamstrings

When this exercise?

Jefferson curls are used to improve active mobility of the posterior chain and train controlled spinal flexion. The exercise may be relevant for athletes performing deep flexion or flexibility movements, such as gymnasts, martial artists or strength athletes.

Because of the strain on the spine in flexion, careful technique and gradual build-up is essential. The exercise is less suitable in cases of acute back pain or instability. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.