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Jefferson Curl
The Jefferson Curl is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 45%, hamstrings (biceps femoris) 17% and hamstrings (semitendinosus/-membranosus) 17%.
How to do it
- Stand on a sturdy box or bench holding a light barbell at the front of your thighs, legs straight.
- Tuck the chin to the chest to start the movement.
- Roll down slowly one vertebra at a time, letting the bar slide down the legs.
- Continue past the top of the box as far as your hamstrings and back allow.
- Roll back up one vertebra at a time, with the head coming up last.
Tips
- Start with an empty bar or a light plate and add load in very small steps.
- Move slowly, taking several seconds on the way down and up.
Common mistakes
- Using a load that pulls you down quickly.
- Bending the knees to reach lower.
- Hinging with a flat back instead of rolling through the spine.
Muscles worked by the Jefferson Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rolling down one vertebra at a time with a light load trains the spine through flexion. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Jefferson Curl alternatives
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Frequently asked questions
What muscles does the Jefferson Curl work?
Mainly the spinal erectors (lower back). The hamstrings (biceps femoris), hamstrings (semitendinosus/-membranosus) and gluteus maximus assist.
Is the Jefferson Curl good for beginners?
The Jefferson Curl is rated advanced. If you are new, learn the Weighted Hyperextension first and build up from there.
What is a good alternative to the Jefferson Curl?
For example the Lower Back Extension Machine, Seated Back Extension Machine and Back Extension. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.