The Jefferson curl is a resistance exercise that strengthens the lower back and core muscles, as well as lengthening the hamstrings. The movement consists of starting in a standing position with a weight in front of you and slowly lowering the weight down towards the floor, whilst maintaining a flexed spine.

If you’ve been told that spinal flexion is bad for you, forget everything you’ve heard and listen to this…

There’s nothing wrong with spinal flexion.

In fact, it’s a movement that most of us do day in and day out with little to no problems. Like with any movement pattern, some people might be more prone to injury in this position, but it doesn’t mean that we should all stop doing it. Even though spinal flexion has been demonised, however, it definitely has its place in certain movements, such as the Jefferson curl.

Jefferson Curl Step-By-Step

• Begin standing on an elevated surface, such as an Exercise Step or Plyo Box so that the weight can drop below your feet. Hold the handle of a light Kettlebell with both hands in front of your body.

• Start by tucking your chin into your chest and rounding the top of your spine. Slowly flex your spine, lowering the kettlebell towards the ground.

• Whilst flexing, you can allow a soft bend in your knees, but keep your legs as straight as possible to stretch your hamstrings.

• Allow the weight to lower as far as possible until you’ve flexed your whole spine.

• Pause at the bottom of the movement, allowing the weight to stretch your posterior chain.

• Brace your core muscles and slowly roll back up to a standing position until your spine is back to a neutral position.

Jefferson Curl Dos and Don'ts

Do make sure you brace your core. This is to ensure that you don’t overload the spine when lifting back up to a standing position.

Do start with a lighter weight (or just your bodyweight) and focus on technique. As with any exercise, it’s important that you get the technique right before aiming for progressive overload.

Don’t do Jefferson curls if you suffer from back problems, and in particular if spinal flexion causes pain. If you perform the exercise and it causes pain then you should stop the movement and consult a medical professional.

Don’t be afraid of spinal flexion. Historically the fitness industry has warned of the dangers of loading with spinal flexion. However, most of us flex our spines everyday without injury, for example when picking young children up from the floor or to tie our shoelaces.

Jefferson Curl Benefits

It Lengthens Your Hamstring Muscles

Tight hamstrings is a pretty common problem that can have a detrimental effect on strength and performance and potentially lead to injury. A Jefferson curl takes the hamstrings to their end of range and then loads them to make the exercise more challenging.

It Strengthens Your Inner Core Muscles

Most people are familiar with the external core muscles such as the rectus abdominis and external obliques that give the classic washboard abs look. The inner core muscles are not quite as glamorous but they are vital for good movement, stability and posture. The Jefferson curl targets these inner core muscles making you more resilient. 

It Increases Your Spinal Resilience

During everyday life we all flex our spines, usually when we’re picking something up from the floor. Therefore, we should be conditioning the spine to deal with load in this position. By practising a Jefferson curl, you’re preparing your body for the inevitable and reducing the chances of injury occurring in this position outside of the gym.  

Remember, by keeping these exercise tips in mind, you can benefit from including Jefferson curls in your routines. However, if you’re ever unsure when it comes to performing any exercise, it’s best to seek the advice of a professional such as a Personal Trainer or Physiotherapist.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Kettlebells