Jefferson Curl | Do It Right!

[@improvementTime10.3.17]

1:15 not a hip hinge 1:33 spinal feel from neck to bottom 1:50 keep leg straight 4:09 tuck chin and flex spine wrapping vertebrae by vertebrae,keeping chin tucked whole time 4:25 at max low, think about reaching done to ground Keep quad engaged, legs locked Then curve back up vertebrae by vertebrae ---- 4:54 can do straddle as well as a diff ver

[@sulezraz]

One of the best Hamstring stretches and building ROM for beginners, strengthening for a full ROM as well once you have a decent range available to you. 1:08 Mistake 1: Don’t treat jefferson curl like a hip hinge. It is a spinal articulation. (See 1:26). Move must come from top of the neck and working its way down the spine. 1:50 Mistake 2: Don't bend knees, keep legs straight to get maximum stretch. 2:45 Mistake 3: Using too much weight too soon. Our body gets used to needing that amount of weight to get into that range of motion. We want to make sure that we load up this slowly and take our time to build up the amount of weight that we can do and to use the least amount of weight that we can use to get the response that we need. 4:06 Form (5 reps, pause on the last rep) - Tuck in chin and continue to move down flexing the spine vertebrae by vertebrae. 4:50 Straddle Variation - wide or narrow legs. Great transfer for pancake.

[@123shinryuuji]

Thanks for the summary! But you should rewrite mistake 2. You are writing "Mistake 2: Keep legs straight to get maximum stretch" It sounds like it's a mistake to keep the legs straight, but it's the opposite; the mistake is to have the knees bend. Just an FYI. Thanks for the summary otherwise :)

[@sulezraz]

@@123shinryuuji Thanks. I've changed it.

[@davidringo4672]

In my mid-40s. Been doing the JC for about 5 weeks and it has actually fixed a left shoulder issue that prevented me from sleeping on my left side for close to 20 years. Overall, my entire back feels much better too and none of the usual tightness I often feel after doing good-mornings or squats. I have been doing two sets of JCs.. 7 to 10 reps with 15 lb dumbbells three times a week.. at the end of my three weekly full-body weight lifting workouts. I do, however, keep my knees slightly bent.. as straight knees aggravate an existing meniscus tear. The key is to keep that chin tucked into my chest throughout the exercise.

[@simonsilva250]

That's great to hear! How are you doing now and how did you progress in the JCs?

[@Dragon-Slay3r]

Nice that's worth a penny

[@carsonnik]

Would you mind updating how you are feeling now with these? Are you still doing them?

[@hallohalo8569]

Would be interesting to know for mw too

[@hallohalo8569]

Did you do them after every workout or on training free days ?

[@jokecukie]

The cue to lead with the head and articulate the spine was very helpful. Feels like a different excercise, one that fits my goals better. So thanks!

[@Linkous12]

I recently got to where I can palm the floor, and I thought I really achieved something. Then I see Tom do a Jefferson curl... lol

[@adnanshoukat1793]

Still palm to floor is impressive. Well done

[@losless2877]

Also can almost do palm to the floors when I'm warmped up.

[@DikiBolz]

It is much more productive to compare yourself to yesterday's yourself than to some other person

[@josteincarlsen2905]

Same😂😂😂😂

[@SoulFighter27]

He also has a long torso and arms

[@bro7269]

I was always pretty lose when it comes to hamstrings but what got me the first time I did this was how tight my upper back was. I used a kettle bell for this and when I started to curl over I was able to separate my shoulder blades while going low so I was rolling my shoulders forward as well opening my upper back. It was amazing!

[@kiddynamite4559]

Wow never thought about going straddle to improve my pancake thank you for that!!

[@steveb9713]

I’ve seen this before but neglected to work the Jefferson curl into my routine, but I’m trying to get all my muscles worked out now so this was helpful

[@mr.walker8700]

44 years old watching Huesca at Real Madrid...got the notification and says to myself...self, try this...I did. Thank you Sir Tom.

[@BodyweightWarrior]

Chester Walker how did it go?

[@MaximusA444]

It’s the most underrated exercise imo

[@Wilsthenics]

Everytime I focus on flexibility this channel is a gold mine. Thanks Tom! 🔥💯

[@proverbalizer]

speaking of hip hinging...and allowing the knees to bend...what do you think about using Romanian Deadlifts with a specific goal of increasing mobility by working deep into the eccentric range of motion? What about combining RDL's with Jefferson Curls to try to get the best of both worlds? I'm planning to dedicate the month of December to seriously focusing on my hamstrings. Thinking of: 1. working toward the Nordic Hamstring Curl for the max strength work 2. very moderately weighted RDL's with more of a focus on ROM and mobility (plus some additional strengthening, working the hip hinge function of the hamstrings rather than the knee flexion funcion) 3. Jerersson curls

[@100RentalCars]

Happy Sunday! Love this series. Thanks for all your hard work!

[@arshahtsham1116]

Happy Sunday Oct 31, 2021

[@afnanbogey]

The straddle variations is such a good obvious idea, cheers!

[@GoldenEraZen]

I was wondering if I was doing these right or not.Thanks for the video. Definitely love doing this for mobility maintenance.

[@carlpiaf4476]

Happy to push this to 1000 likes. Think I watched this a while ago, but now in the Swedish outdoor gym, I do this regularly with a large rock in my hands while standing on the tree stumps that have been fixed in the ground for jumping practice. Great video as always!

[@timn9622]

Primal af

[@houndofzoltan]

I thought tree stumps come fixed in the ground?

[@carlpiaf4476]

@@houndofzoltan glad you've learned something new.

[@carsonnik]

Do you still do these? Do they still help you?

[@antonioperez7528]

Good morning Tom. Very helpful content. I am trying to improve my flexibility-mobility thank you. 💪🏾😁👍🏾

[@TheAvprobeauty]

I always tell clients they will still get something out of it even if they can't fully 'lock out' their hams. I've had tight hams my whole life so locking them out is not possible for me. I won't skip the exercise if I can't do it perfect as long as I am working towards getting fully flat. Great video!

[@jafyl2705]

My problem was that i tried them initially with a slantboard and a 7,5 kg dumbell. I'm pretty sure that i made the 3rd mistake and I've had lower back pain whenever i try to do a posterior pelvic tilt ever since (4 weeks ago). I'm sure it's a good exercise when progressed properly, but i don't wanna do it until this pain goes away. Will focus on strengthening the lower back, glutes and abs + some stretches.

[@bot-ip1lu]

Hi Tom, Just tried it with just a 4kg weight. At the end part of the raising component of the movement,when I finish to raise up, I Feel sore in my lower back(lumbar I think). Don't know what I'm doing wrong. Trying to not hinge hip while going down,contracting glutes core and hamstrings when raising up,to the top. Any advice? I would like to know as well if I should contract glutes and core while going down.

[@justinbalint5314]

I incorporated this exercise in my back workouts, I just do it with modifications I don’t stretch all the way down just to be safe and not disrupt any discs in the back which can be caused from over stretching . So how I do it, is I do the first movement Of rounding the shoulders and upper back (protract if the shoulder blades) and keep lower back flat and use my middle and upper back muscles and posture muscles to pull the weight up by retracting back to the starting position. If you have a hard time muscle mind connection with your back to feel it give this a try as I described how I do it . You will definitely feel a difference especially growth I’d do it at least 3 times a week .

[@TheREDSKAL]

Ive thought of the same. With dumbbells you can fully protract the back in the bottom and start retracting on the concentric to full retraction with the dumbbell on your sides.

[@justinbalint5314]

@@TheREDSKAL it will build middle back and lower trap thickness

[@frankensb3397]

Thank you. This is exactly what I was looking for.

[@MaxxDomination]

Helpful video once again Tom

[@NikolaTeslaEE]

Great video. How do you breathe through this exercise? Exhale on the way down, hold at bottom position, inhale on the way up? Or something else?

[@madams989]

Hi thanks for the vid. Could bending at the knees allow you to lean further forward and therefore help decompress the spine further? So advantageous in this context? Or is this meant to be more about hamstring stretching that decompressing the spine? Thanks!

[@Aghar74]

THX Tom However, I do have a question. When doing this during Yoga we are told to Microbend the knees for lower back protection. Especially if the person is new to this kind of exercise. Is that right??

[@cayce3304]

Hey Tom! I love how informative and easy your videos are for the beginner! You said this exercise is good for the beginners as well. I don't have the mobility to get past my toes, should I still try this exercise? Maybe just go as far as I can, even if I don't have to elevate myself? Or should I wait until I have a bit more range of motion with my hamstrings? Thanks for all the help so far!!

[@ashscott6068]

It's actually quite hard to overload it. If you use to much weight, you have to lean back so far that the weight can't clear whatever you're standing on. When you get to that point, you have to move on to a low cable. And prepare yourself for every know-it-all in the gym to come tell you to stop rounding your back

[@louiset3438]

Tom I’d love to see you talk with the Knees Over Toes Guy, Ben Patrick … think you guys would hit it off!

[@ivancompilation2895]

Hey! Great video. What is the difference between stretching the hamstring with a straight knee (Jefferson Curl) and with a slight knee bend (RDL / Good morning)? Thank you

[@simonbarcos9874]

Hi! I think I once heard him say that straight knees target more the hamstring insertion that is in the back of the knee whereas bending them targets more the glute insertion of the hamstring.

[@vind1488]

Also looks like you roll the shoulders as you begin and unroll at the end. Btw thanks for this I do need to improve my rom. At 63 I train quite a lot but admit rom is an area I don't really pay enough attention to, until now.

[@JRRichards123]

How about downward dog. Seems simple, but I keep finding more issues to resolve.

[@mattylamb658]

I've been doing downward dog for years but although a good yoga pose it has not actually added to hamstring flexibilty in any noticeable way. That's why I'm now doing these Jefferson curls.

[@eitaneldadi]

Jefferson curls, good or bad for sciatica And or lower back muscular pain and rehab.good idea or bad idea?

[@Yojax]

You said this can transfer to the straddle but aren’t we supposed to hinge at the hip in a straddle pose?

[@alvime1]

Thanks for great instructions

[@robipindric7654]

Can this exercise improve t spine extension by strengthening necessary muscles?

[@rockstarsmg3632]

Will this help me with keeping my back safe during deadlifts?

[@Brettstanavich]

rockstar s mg you’ll build the mobility to help with that!

[@dratinyrice9027]

Are u contracting ur abs and inhaling as u bend down and exhale while still having abs contracted when coming up? Is the weight supposed to be on the heels of the feet or the tips of the feet

[@tipko1863]

I've been doing this for a few days now without any weights and now i feel like there's some pain in the lower parts of spine when i arch my back(not rounding), could this be caused by my form or something else?

[@ryansalcedo9402]

What muscle part should we used going upward?

[@mug7703]

You mention about straightening or locking the leg. What if this stretches someone's sciatic nerve instead of their hamstring?

[@hallohalo8569]

When do you recommend to do them ? On training free days ?

[@viethoaphysiotherapist1343]

Hi Tom, i like you show the content in the video, i'm a chiropractor, i will practice and feel it, thank you

[@daanxbox360]

How many sets and reps should we do these for? I did the ATG program which was 3x20 but that takes like 20 minutes for 1 exercise.

[@henkiedebomb]

Are we also going for core engagement here? To increase stability/controlled stretch and range of motion

[@BodhiFitness]

henkiedebomb as a trainer, I’d say that core plays a minimal role in this motion. The control here is coming from the hamstrings, and a bit from the back muscles eccentrically (as they lengthen through the roll down).

[@henkiedebomb]

@@BodhiFitness I've noticed that strong glutes and a good mind muscle connection help a lot when going for the perfect form.

[@CrossFitFedealHill]

Great video, appreciate the tips.

[@kundanmehra8981]

Is it recommended for people with low back herniated disk pain?

[@arielc6865]

I tried to start doing this new exercise however, I cannot figure out what muscles to activate when I am coming back to the upright position. I suffer from low back pain and had very limited ability to pick up weight from any bent over position for a long time however, I now have a trainer who was able to properly teach me to dead lift so it does not hurt. The only way I can dead lift requires hinging at the hips and pushing my butt back. With the Jefferson curl, you do not want me to hinge at the hips or push my butt back, so I feel a strain in my back as I try to pick myself back up. What muscles am I supposed to engage to get myself from the bent over position back to the upright position? And similarly, am I supposed to have these muscles engaged as I am slowly lowering myself into the flexed position?

[@ufo9791]

The muscles responsible for going from the bent over position to upright are the spinal erectors. That's not a bug, it's a feature, this exercise is absolutely amazing for low back health, so it's normal if you feel a little bit sore here at the beginning, it's nothing to worry about. Just your muscles getting stronger.

[@srmangiapoco]

Well done! Going to try the pancake variation. Looking forward to next week's installment.

[@aaronmaxim]

Hey Tom as a hockey player I want to implement this into my workout. Would you implement this exercise as well as a Romanian deadlift or would I be just overtraining. I'm guessing maybe alternating them?

[@BodyweightWarrior]

aaron maxim this is just a flexibility focus so I would just add it to the end of a workout. Can definitely do both

[@aaronmaxim]

@@BodyweightWarrior ok sounds good. I think the other people I've seen doing this have been doing it with a lot of weight but doing it improper. Now I see you're using the weight basically to just go a little bit deeper into the stretch. Thanks again to take care

[@dhidhat]

Thank you! Great video!

[@channelfortheeveryman3139]

What is ”pancake” flexibility-what is the benefit of doing it wide-legged?

[@timn6378]

Any video on the hip flexor?

[@blackphoenix8932]

Nice channel, subbed. 👍

[@DidierPilon]

Downward dog would be nice, with progressions for inflexible guys like me.

[@reekofilmz4728]

I need to up my kettlebell game. All I have is (2) of the 35lb. Is that, on average, too heavy for this exercise?

[@belenlabra2182]

Excelentes vídeos, podrías agregarle traducción?

[@diarmuidbrady8987]

Quad stretch do it right?

[@matthiaeneduard]

Do you know how to perform a “Kovic curl”?

[@ronmaessen2021]

29 year old guy, 77kg and can get a little bit faether than my toes when touching the ground. Any suggestions for a starting weight?

[@LevinaElibe]

Correct basic hamstring stretch. I always break my back

[@willwildwest31]

Could this hurt your back? Bulging disc? Or is it safe?

[@NaturalGallantBodybuilding]

Yes. It could

[@joepeglegmorgan3015]

Hi Tom.is 20 kg for jeferson curl ok?cause with 15 kg i felt i dident feel the strech that much. I Got used to 15 kg so i went with 20.Also ,should more than 20 be added after some time?

[@nightmarishplesioth]

I avice you to take your time, so you won't hurt yourself

[@joepeglegmorgan3015]

@@nightmarishplesioth ok. Tnx

[@Robin921]

Hello, I'm searching youtube to find more info about how much weight people have worked up in their Jefferson curls. I have been doing these regularly for about 4 years now and have worked up to 40 kg (88 lb). I'm 85 kg (187 lb), 176cm (5,7"). JCs are the best for my formerly stiffed back with no prior injury and hamstrings. I didn't add weight for the same reason as in weightlifting to get stronger. I have slowly added weight when I've felt that l no longer feel the intended stretch. But l don't know if I should keep adding weight anymore since it's uncharted territory beyond 88lb and nearly 50 % of bodyweight.

[@vincebonnot3159]

What's about HUGE and unavoidable risks of hernia discal?

[@wwechampion]

I just finished reading Chris Sommer's chapter in Tim Ferris' Tools of Titans book and was curious what the J Curl was and found this, and I'm glad I did. Great video!!

[@nhoenderop]

I really liked the part where you backed up your claims by briefly discussing the science behind it

[@jeanicedarling6582]

Thank you for this beauty!

[@michaelallan3671]

I'm no where near getting to my feet! is this ok to start and to progress from?

[@ArtByKevinZapata]

What about if you have L5 disc herniation??

[@Greg_Chock]

I use a bag of hand tools for my weight. 😁 Heaviest weight I have at home is 5 lbs and I can easily change the weight by adding or removing tools.

[@matwatson7947]

My Kettle full of water is my weight.

[@jennifershyn7541]

Is this move good for glutes?

[@TRANSAM918]

Good stuff, i love this exercise. Thanks Tom

[@porkpine123]

One of my legs doesnt fully lock out. Should I stagger my stance, bend my left knee slightly to match the bend on the right side, or just ignore it? Please advise

[@Videozerker]

Yes match the bend on the right side. But I think you should lockout completely and go as much down until you cannot lock it anymore. After that you should progress slowly and you will be able to lock it out in time. Don't work through the pain. Go to a point it does not hurt and hold it there. In time it will get easier.

[@ohhiguy]

Thanks Tom.

[@josephperkins4857]

it's a stiff legged deadlift,it's been around since atleast the 1920's

[@zetareticulan321]

It's called the Jefferson curl because one day Thomas Jefferson went hiking with one of his friends. His friend slipped and fell off the side of a cliff, and was holding on for his life. Luckily, Thomas Jefferson rushed to his rescue, and used this exact movement to pull his friend back up to safety.

[@christopherbianco5726]

Hi Tom, thanks for yet another helpful video. Would you suggest to also incorporate slightly bent knee hamstring stretches, in order to target the middle and upper part of the hamstring? Since I mostly feel a stretch in the lower hamstring whenever i keep my legs straight.

[@BodyweightWarrior]

Christopher Bianco straight leg will give you all the gains. You’ll train bent leg from doing squats, Romanian deadlift etc

[@BodyweightWarrior]

Christopher Bianco straight leg will give you all the gains. You’ll train bent leg from doing squats, Romanian deadlift etc

[@joepeglegmorgan3015]

@@BodyweightWarrior Hi Tom. Is 3 Times a week doing jeferson curls enough to see results in Pike flexibility?

[@madysarr8845]

Tom what do we do at the hip. Posterior or Anterior tilt ?

[@BodyweightWarrior]

it's neutral until the hips start to tilt when you're in the bottom :)

[@madysarr8845]

@@BodyweightWarrior Thanks Tom. That's really helpful tip

[@viruskayz]

Does the foot stance matter ?

[@returningtuma1804]

appreciate it my friend.

[@satchycollins3985]

Thanks

[@TFreds11]

How many sets and reps

[@wojtekimbier]

Should I also do jefferson curl standing in a straddle?

[@wojtekimbier]

Nevermind I'm an idiot who posts comments without watching the video to the end haha

[@trevorbraden5448]

Can you start this without weights?

[@ProcyonAlpha]

Is it normal to feel a bit of a pull in lower back when doing this? Not necessarily pain, just feels very very tight and not very comfortable.

[@fabrixzen]

Jefferson Curl puts an enormous pressure on your spine's discs and low back, stop doing it, very dangerous exercise.

[@Sh0n0]

No thats not normal, could be a sign of HIV aids

[@kishalan9795]

body weight alternative for the intense jefferson curl?

[@TheOriginalEntz]

hold a rock or a water bottle

[@BodyweightWarrior]

you need weight, just not much :0

[@michaeldo2992]

can a begginner do this exercise ? I can't even touch my toes right now. what should I do if I can't do a Jefferson curl yet

[@alexned8873]

Do the motion, you dont have to touch the floor, only the intention

[@mettemarien]

Split workout follow along!!

[@0dq0]

Thank you!

[@OmnipotentSaiyan]

Will this cure or cause even worse back pain?

[@craigm5713]

If u know anything about the work of stuart mcgill you will see this as a great way to pop a disc. You may feel better in the short term bc you will be activating stretch receptors. But basically you are mimicking the mechanism for back injury. Putting pressure on the disc and gradually delaminating the out layer of the disc unil pop and all the jelly like substance held within the disc works its way out and puts pressure on spinal nerve. How i did my back.

[@АбайИльясов-ц9ю]

Is that safe for spine? I mean i have a disk herniation in my lower back. Is that safe for me?

[@rudyrich9817]

Don't do it whith disc herniation

[@BobSkating]

2:14 I thought he is coming for you to beat you down with that dumbell.

[@carlosespinoza-fh4fo]

I feel my Abs working when pulling up. Is it normal!!

[@dhruvthadani1]

Next suggest how to get rid of plantar facitis

[@luisbauer78]

i really feel my lower back during this exercise is this normal? am I just getting a pump? or should I stop and using too much weight? how can i differentiate?

[@Antiallergika]

That's completely normal and wanted. It's a lower-back exercise.

[@vexedev]

Love your intro sound, like an intro to GTA 3 mission :D

[@jodybortone2483]

ATG for seniors

[@Matthew-xy1hj]

Is it normal to feel sore in the lower back a few hours after This? Feels like every vertebrae in my lumbar area is tired from this manouver

[@BodyweightWarrior]

try just using lighter load + volume and build up

[@Matthew-xy1hj]

@@BodyweightWarrior will do thanks for the reply. Edit. Worked. Dropped down to 20lbs and now up to 40lbs with no more soreness. Thanks

[@miroslavmusalek9194]

Hey Tom, do you still practise Head to toe? Any tips? Thx!

[@BodyweightWarrior]

no, tried 3 times and failed. Just give it a go and pray to the flexibility gods :)

[@miroslavmusalek9194]

@@BodyweightWarrior Ok, I will see if it is good to invest time into it. Btw any workshop in Czech in future? :D

[@BodyweightWarrior]

Miroslav Mušálek there was going to be one in Germany (potentially Munich) which is as close as we’re getting this year. Potentially future locations next year. Prague is one of my favourite cities 👍

[@miroslavmusalek9194]

@@BodyweightWarrior ok next year sounds good. Keep ur work up! :)

[@francoisdallaire5424]

Thank you for this "how to" advice. 👍