Jefferson curls

Stability & Strength

This is an instructional video to correctly demonstrate Jefferson curls

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your back
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Firstly you need to do a normal deadlift to get to the start position
From a standing position, with your feet between hip and shoulder width apart.
Have the bar over your mid-foot,
Bend your hips and knees to reach and grab the barbell at shoulder width apart
Your lower back should be straight and your heels should stay in contact with the floor
Next lift the barbell up by straightening your hips and knees,
Keep the bar pulled towards your shins, using your lats and squeeze your shoulder blades together through out
At the top squeeze you buttocks to fully extend your hips but do not extend your lower back
This is the start position of the exercise
Next while keeping your knees straight slowly lower the weight down your legs to the floor by slowly rounding the back until you can’t go any lower
Once you reach this position then reverse the process back to the top
Once you have finished your reps the you need to deadlift the weight back to the floor as follows
Lower the weight back the start position by bending your hips and knees and once again your lower back should be straight and your heels should stay in contact with the floor and the bar should run along your shins to the mid foot start position.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

Related Exercises

For Lower Back & Mid Back & Thoracic Spine

Swiss ball side flexions

Swiss ball side flexions

Seated Good morning

Seated Good morning

single-leg-feet-elevated-bridge

Single leg Feet elevated bridge

exercise-band-bent-over-row

Exercise band Bent over row

exercise-band-lat-pulldowns

Exercise band Lat pull downs

Services

General

Exercises

Website Managed and Hosted by