Forums General jefferson curls

Viewing 3 reply threads
  • Author
    Posts
    • #87803
      AvatarCharles Steiner
      Participant

      What do your guys think about Jefferson curls and loaded stretches?

    • #87813
      Michael AlzheimerMichael Alzheimer
      Moderator

      The spine is meant to move into flexion so don’t think it’s inherently wrong to perform this movement. I think when performed correctly, it’s a great tool to teach segmental control and mobility into spinal flexion as well as lengthen and strengthen the posterior chain. I don’t think it’s necessarily an exercise you want to load for maximal loads in the same way you would for exercise such as the DL, but I think under light to moderate loads the Jefferson curl can be of benefit. As with any loaded movement, control is key. If your just passively letting your body fall into spinal flexion I don’t think your getting much benefit and may be more likely to aggravate something, but with good control, I think it can help strengthen the spine into flexion and improves ROM. If someone wanted to incorporate them into their routine I would just recommend starting light (bodyweight) and then slowly add weight as they built segmental control. I would obviously stop if there was pain or discomfort as well. Loaded stretching in general, like the Jefferson curl, are great for building strength at end range as well as improve ROM. Again, the key here as long as these exercises are done with appropriate load and with good control.

      • This reply was modified 1 year, 9 months ago by Michael AlzheimerMichael Alzheimer.
    • #87931
      Kelly StarrettKelly Starrett
      Moderator

      Hey Charles,
      Jcurls are great. We load the spine in flexion all the time with movement. We just don’t always reach for the Jcurl first. We tend to see people lack hip flexion and then use their spines instead. An old Rolfing skill is to sit on a chair and curl down unloaded. We also warm up with flexion everyday like in Yoga. Fold over/round then go flat from that rounded shape. Even teaching kipping is great, or rolling pistols. Or short lever hip flexion like deep relaxed squatting. As for “loaded” stretches, it’s one of the reasons we use weights/bars and bands on nearly everything. Adding a vector load makes it loaded (ant band distraction on hip for ex). Also, ANY isometric with body weight is loaded. Kelly

    • #87942
      AvatarCharles Steiner
      Participant

      Thanks Michael and Kelly. I was short on details.

      I was looking to kill two birds with one kettlebell. I want to work on spinal flex but in this case I was thinking about hips, too.

      I have a DIY wood squat platform in the backyard made from 4x6s. 3 feet wide. It works well, if I bail on the weight the iron plates hit the dirt. I have been doing deadlifts off of the platform, too, but lengthwise and the wood has getting beat up. I gave the deadlifts a try crosswise, with the weights on the ground the bar was 4″ lower than usual. I noticed a pinch in my outer hip. I stopped and the pinch didn’t come back, I’ve done deadlifts since, at regular height, without issue. Thinking that I lacked some mobility it made me think of Jcurls as a stretch to go below norm.

      I’m a yogi and have a decent forward fold with forehead 2 inches from my shins and never feel anything in hip. But I do have problems with hip abduction but I didn’t think that was the issue since my heels were about 2 fists apart in the deadlift.

      Thanks for mentioning doing the cat/cow as a warmup I’ll work that into my routine. My yoga is 4-5 hours after my workout.

      • This reply was modified 1 year, 9 months ago by AvatarCharles Steiner.
      • This reply was modified 1 year, 9 months ago by AvatarCharles Steiner.
      • #88279
        Kelly StarrettKelly Starrett
        Moderator

        Your lower dead pulls is great work generally! That narrow pull at that depth will greatly challenge your hip flexion in this position. A wider pull set up will give you more room in that hip. I’d go after some end range flexion here for sure (capsule mob).
        Kelly

Viewing 3 reply threads
  • You must be logged in to reply to this topic.