Jefferson Curl
The Jefferson Curl is a full-body mobility exercise that stretches and strengthens the posterior chain muscles and ligaments, from neck to toes. It's especially great for tight lower backs.
- Type Of Exercise: Mobility
- Muscles: Hamstrings, Middle Back, Lower Back
- Difficulty: Beginner
- Equipment: Dumbbell, Barbell
Jefferson Curl
- When beginning the Jefferson curl for the first time, start with an extremely light weight, or even no weight at all.
- The long-term goal is to be able to comfortably perform this exercise with at least 50% of your bodyweight.
- Start by standing on an elevated surface with your feet placed together.
- Straighten your knees, remove any excess tension in your shoulders, and let the weight hang low.
- Begin the curl at the top of your spine by dropping your chin to your chest.
- Patiently work down your spine, curling one vertebrae at a time.
- Let the spine and weight take you into a comfortable weighted pike stretch.
- Be sure to keep your knees straight at all times and your hips tucked under as long as possible during the descent.
- Reverse the curl, working from the bottom of the spine back to the top and repeat for reps.
- Exercise: Stiff Leg Windmill
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Shoulders
- Difficulty: Beginner
- Equipment: Dumbbell
- Exercise: Seated Pike Lift
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Shoulders
- Difficulty: Beginner
- Equipment: Dumbbell
