Jefferson Curl

Muscle Groups Involved

Erectors - Primary
Glutes - Primary
Hamstrings - Primary

Highlights

Start with low weight and slow speed.
Begin the movement at the neck and work on going one spinal segment at a time.
Pause briefly at the top.
Reverse the motion (uncurl) as you stand back up.

Description

The Jefferson curl is named after gymnastic coach Jefferson Lee and has roots in gymnastics and strength training. It has been popularized in recent years by practitioners of gymnastics and functional strength training for its benefits in increasing spinal mobility and resilience. To perform the Jefferson Curl start in a standing position, ideally on an elevated surface, holding a barbell or dumbbells with an overhand grip, palms facing your body. Slowly roll your body forward, vertebra by vertebra from your neck down to your tailbone. Keep your legs straight but not locked, allowing the weight to slowly pull you down. Once you reach down as far as you can without pain, pause briefly and return to the starting position by unrolling your body in reverse until you get back to standing upright.

Common Mistakes

Do not go quickly. Do not avoid the uncomfortable, stiff parts of your spin

Do not go quickly. Do not avoid the uncomfortable, stiff parts of your spine. Do not hyperextend at the top. Do not bounce at the bottom or hyperextend at the top. Do not use too much weight. Do not use heavy weight. Many people should start using only their bodyweight and no additional weights for the first few weeks of this exercise.

Pro Tips

Slightly turn your feet inward (pigeon-toed) to engage different muscle fib

Slightly turn your feet inward (pigeon-toed) to engage different muscle fibers in the lower back and hamstrings. This small adjustment can enhance the stretch and muscular engagement. Standing on an elevated surface increases the stretch and therefore the intensity of this exercise.

Purpose

This exercise lengthens the muscles in your posterior chain, improving post

This exercise lengthens the muscles in your posterior chain, improving posture and building up the musculature along your spine.

Form

Ideally, you should seek to touch your toes with your wrists. Consciously f

Ideally, you should seek to touch your toes with your wrists. Consciously focus on articulating each vertebra individually as you roll down and back up. This mindfulness can improve spinal mobility and ensure that each segment of the spine is being mobilized properly.