Deadlift with spinal flexion [Jefferson Curl]?

Asked by: Simon Menezes

What is the Jefferson curl?

The Jefferson Curl is a slow, weighted movement done at low weights designed to increase flexibility in the lower back. It was originally used by powerlifters after workouts to help them become more limber after heavy squatting sessions which tend to tighten the supporting muscles in your posterior chain.

What muscles does a Jefferson curl work?

Jefferson curls are great for stretching out the muscles in the back side of your body. It helps stretch the glutes, hamstrings, lower back, and sides. You will get the most benefit from this exercise when you do it correctly and in a slow, controlled manner. Start with a low weight.

Is the Jefferson curl good for your back?

The Jefferson curl provides low level loading in complete back and hip flexion to strengthen the back in positions and motions it’s rarely used and consequently tends to be vulnerable in. It serves as a protective exercise and can help with hip and back mobility.

How do you progress Jefferson’s curl?

So we're gonna start this seated. So he's gonna go slowly down he's gonna start tucking his chin to his chest. And then he's gonna bend forward as far as he can slowly make one vertebrae at a time.

Are Jefferson deadlifts easier?

It’s one of the few asymmetrical and anti-rotational movements that allow serious weight to be lifted, it fits neatly into powerlifting and strength training plans, it’s easy on the back, and it allows for some variety in the old squat, dead, bench rotation.

What does the Jefferson squat work?

Jefferson squats help build muscle in your entire body.



They target the triceps, hamstrings, adductors, and inner thighs. In addition to being a great strength-training exercise, Jefferson squats increase hypertrophy, affecting the visible size of muscles.

How often should you Jefferson curl?

So, have patience with your Jefferson Curl progress to avoid overuse injuries. Aim to add anywhere from 5-10 lbs every 2-3 months on this movement. Now that you know the ins and outs of this weighted mobility, use it in your training at least once a week to see positive changes.

What’s a Romanian deadlift?

You're going to pull it up by pushing your hips. Forward and at the top position you're going to lock them out nice squeeze in the hamstrings.

How do you build lower back endurance?

1. Bridges

1. Lie on the ground with your feet flat on the floor, hip-width apart.
2. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. …
3. Lower down.
4. Repeat 15 times.
5. Perform 3 sets.

How do you do Nordic curls?

Lower as far down as you can until you get to your end. And then at this point you can pull back i like to focus on crawling. Back.

How do I curl my back?

And exhale gently curl back down one vertebra at a time. If that feels ok we can go a little higher breathe in as you exhale draw in the core tilt the pelvis north. And lift the tailbone.

What muscles do seated good mornings work?

If you’re looking for a powerful exercise to strengthen your hamstrings and lower back, then give seated good mornings a try.

What muscles worked in deadlift?

Deadlifts train multiple muscle groups including the:

• hamstrings.
• glutes.
• back.
• hips.
• core.
• trapezius.

What’s the difference between good mornings and deadlifts?

Good mornings use a hinge motion at the hips whereas deadlifts use an up and down motion. Typically, with good mornings the weight used is less than with deadlifts because your center of balance is slightly off. Because deadlifts are a simple up and down motion, most people can use heavier weights.

Do good mornings help deadlifts?

Yes, good mornings do help deadlifts. They help the deadlift by strengthening the hip and other posterior muscles including the glutes, hamstrings, and lower back. If these muscles are your weaknesses, good mornings will be most effective at increasing your deadlift performance.

What exercises increase deadlift?

Here is my top list of exercises to improve deadlift strength:

• Pendlay Row.
• Wide Grip Pull-Ups.
• Roman Chair.
• Romanian Deadlift.
• Barbell Hip Thrust.
• Dumbbell Bulgarian Split Squat.
• Deficit Deadlift.
• Front Squat.

Will squatting increase my deadlift?

Squatting big will strengthen the upper and lower back, glutes and hamstrings. To have a big squat you need to be solid and stable through your entire body, and this raw strength translates to the deadlift. Try it. Add 20kg to your squat and your deadlift will more than likely improve, even without deadlifting.

What is the difference between a Romanian deadlift and a deadlift?

Romanian deadlift? The Romanian deadlift differs from the deadlift in that it starts from a standing position and engages more of the glutes and hamstrings. The deadlift starts from the bottom position and engages more of the quads and mid-back. You can lift more weight with a deadlift vs Romanian deadlift.

What is sumo deadlift?

Sumo deadlifts build strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.

Which deadlift is best for back?

3. Trap bar deadlift. The trap bar deadlift is another great option that takes stress off of the lower back and puts it onto the legs. In fact, the trap bar deadlift acts as a hybrid between traditional squats and deadlifts, giving you the best of both worlds.

Which deadlift is best for glutes?

1. The Deadlift

• The Conventional Deadlift: the hips drop back and knees soften, creating a “lever” controlled predominantly by the glutes and hamstrings.
• The Sumo Deadlift: a super wide stance with toes and knees pointing outwards, allowing for greater glute activation.

Do deadlifts thicken your waist?

Squats and deadlifts technically will thicken your waist somewhat as a result of building up your lower back musculature, but this won’t lead to a wide or “blocky” appearance and there’s no need to avoid them for that specific reason.

Will deadlifts grow my glutes?

Some benefits of performing deadlifts include strengthening and gaining more definition in your upper and lower back, glutes, and hamstrings.

Do deadlifts work glutes or hamstrings more?

A small Norwegian study published in the Journal of Strength and Condition research confirms this. It found barbell deadlifts target the hamstrings more while hip thrusts are superior for activating the glutes. Hip thrusts also activate the gluteus maximus muscle more than squats, including the back squat.