What is the Jefferson Curl? Loaded Spinal Flexion!

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This is one of those movements that catches people’s eyes and they’ll have one of two reactions:

1. This is the movement that will fix everything and make me flexible!!!

Or

2. THATS SO DANGEROUS THEY’RE GOING TO SNAP THEIR SPINE!!! *insert angry cat shouting lady meme*

The truth with the Jefferson curl?

It’s not the be all end all, it won’t be the one thing that fixes you if you’re having back problems or tight hamstrings, it can just be a nice addition to a program or session... but probably one of the less needed exercises to help back pain if I’m totally honest. It’s only helpful if you have a mad flexion intolerance that you need to train out of yourself.

And... neither should you be afriad of it, it is totally safe! If you're sensible with loading and progress gradually over time, the same as any weighted movement.

I used Jefferson Curls for a while and liked it, it felt nice, and I built it up where I could lift half my bodyweight on a barbell with it... but I didn’t notice any change to how I felt overall and when I stopped doing it I didn’t miss it.

Now, if you’re an aspiring gymnast that needs to get good at compression or a handbalancer wanting nicer positions then sure, this is a great addition to your training. If your focus is to lift as much weight as possible then you need more rigidity of your spine, and if you're struggling with back pain or tight hamstrings you’re much better with hip openers and core stability drills.

“Oooh but it fixed my back Tom!!”

Oooh but that doesn't mean it'll fix someone else’s. Plus, adding weight might not have even been what "fixed" you. You could have held a stuffed unicorn and done the same exercise and been helped… maybe the real fix was to just move your spine more often.

But! Try it! Make your own mind up about it! Main thing is to keep in mind WHY you're doing an exercise, if you’re just copying someone else because it looks cool or controversial then maybe don’t bother with it 💪🏼

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Видео What is the Jefferson Curl? Loaded Spinal Flexion! канала Tom Morrison