The Jefferson curl is fast becoming a favourite in the industry, from a relatively unknown exercise to one that is widely recognised in the gym. But like any exercise, it is important to know what the exercise is for to get the best out of it. So, if you use Jefferson curls in your training programme, do you know why?
What do Jefferson Curls do?
Jefferson curls are typically used to load the spine and surrounding muscles. They look similar to an RDL or deadlift but with as much spinal flexion as possible and less backward movement of the hips. Often, coaches use the cue ‘roll your spin down towards the floor, vertebrae by vertebrae’.
Are Jefferson Curls Dangerous?
To the best of our knowledge, no....And for the sake of the human race, I’d really hope not given that we can’t avoid spinal flexion during other exercises or during our daily life, with or ‘without’ (there’s no such thing as unloaded movement) load.
So no, they are not dangerous, they are actually a fantastic exercise for building capacity for load and strength throughout large ranges of motion, preparing our body for the demands of life, sport and other exercises in the gym, like squats or deadlifts (Read our previous article which debunks the myth that spinal flexion is dangerous).
So here is the green light to go ahead and put Jefferson Curls into your training programme!
Favourite Jefferson Variations:
1) Zercher Jefferson Curl
How To:
1) Unrack a barbell in a zercher position: the barbell across the underside of your elbows, between you forearms and biceps, with your fists clenched towards the sky.
2) Assume a stance just outside the width of your elbows.
3) Then roll your spine as much as possible, aiming the bar to the floor.
4) Once you have touched the floor, or got as close to doing so as is comfortable, reverse the movement, rolling the spine back up, vertebrae by vertebrae, until you are stood back upright to complete the rep.
Why Use a Zercher Jefferson Curl?
Firstly, the Zercher variation allows you to use more external load than a kettlebell or dumbbell, which may be beneficial when you get more advanced and want to exceed the weights you can use with kettlebells or dumbbells. Secondly, the Zercher rack challenges you to flex your spine more so than other variations if you wish to touch the floor, because of the shortened arm position.
2) Cross Over Jefferson Curl
How To:
1) Stand tall with a kettlebell or dumbbell in one hand and your other hand behind your back for comfort/support.
2) Reach towards the floor, crossing over your body to touch the floor on the other side of your opposing foot, letting your spine roll and your body rotate.
3) Slowly reverse the movement, rolling you’re your spine back up and your body rotating back to a square position to complete the rep.
4) Repeat equally on both sides.
Why Use a Cross Over Jefferson Curl?
The constraint to rotate your body to get the dumbbell across your opposing forces you to load your body through rotation, preparing you for the rotational forces and actions you encounter day to day or during sport. Most notably, the thoracic rotates and the hips internally rotate, both movements of which are important functionally and people often lack.
3) Toe Raised Jefferson Curl
How To:
1) Stand tall with your toes elevated on a heel ramp, marginal plates or even a thin bumper plate, with a kettlebell or dumbbell in your hand.
2) Roll your spine as much as possible, keeping the weight close to your legs, until the weight touches the floor.
3) Slowly roll your spine back up, again keeping the weight close to your body, until you are stood tall to complete the rep
Why Use a Toe Raised Jefferson Curl?
The toe raise constrains the lower body to reduce the knee flexion during the movement to force more load at the spine and hamstrings. This is great for those that self-organise away from spinal flexion by excessively bending their knees, potentially as a result of previous back pain or injury. This can be good when someone is managing acute symptoms to initially regress spinal loading, but as you become more competent and stronger, you may look to concentrate more load on the spine.
Conclusion
Add these Jefferson curls into your programme to empower you to feel more confident in the robustness of your body. Remember that no exercises are inherently dangerous, they just require relative graded exposure. So, take it easy and take your time and slowly get stronger in these large ranges of spinal flexion.
If you feel lost with your training or need support in your fitness journey, reach out to the Locus Team Today!
Author:
Ewan Hammond (Bsc; PhD Researcher; Professional Fitness Writer; Personal Trainer; Online Coach)
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