Heavy Jefferson Curls (STOP DOING THESE)

The heavy Jefferson curl aims to load the spine and then move it through full flexion. This is something we want to avoid for long term safety of the spine!
Don't fear spinal flexion, but understand the more load you place on the spine when moving in and out of full flexion, the higher your risk for injury. I have NO problems with very light jefferson curls for a healthy athlete - but I am not a fan of heavy jefferson curls.
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[@haythamhmiedat253]

Jc is how i made my spine very strong i built it up to my bodyweight which is 85kg, and its the best movement Ive ever done. I thought moving the muscles is how you make them stronger, and btw i had a back injury and because of the jc i feel better today pain free.

[@jakejakejak]

I started doing them earlier this year and I really like them. It's not something you can build up the weight with very quickly, I'm at just over half my bodyweight at the moment and it might take upto a year to get me to 100% bodyweight but back and hamstrings feel very good. Also someone who used to have 9/10 back pain on a regular basis.

[@haythamhmiedat253]

@@jakejakejak it took me two years actually to get to 100% bodyweight, as long as you think this way and your being patiant then man you have shitloads of gains to come!! Glad you are feeling better

[@jakejakejak]

@@haythamhmiedat253 yeah exactly. Gotta have the mindset that you're in for the long haul and not try to hit crazy weights in one year.

[@lifeisgood070]

I second that. It helped me a lot after a back injury. I did have to get used to the end range of motion for my hamstrings first tho. So lots of those spiderman crawls for a month before I did the jeffersons

[@gabbar51ngh]

Adding it to my exercise.

[@Pechanni]

Ironically, Jefferson curls are the only exercise I've found that makes my lower back feel normal (I have almost chronic lower back pain). I do about 14 reps per set with a 10-15 kg kettlebell.

[@haythamhmiedat253]

Try to lower down the reps to 5 only and go up with the weight gradually

[@scarred10]

You are probably extension intolerant then,you get pain from prolonged standing?You dont need load to get relief, in that case just unloaded flexion will relieve it,this was the basis of the Williams physio exercises for back pain.

[@johannesschafleitner]

back pain is complex, to say the least. In my experience Deadlifts usually work against pain as they strengthen the entire back and hip musculature and that solves most issues. Have you tried deadlifting? Have you had someone show you how they are done? (cause bad technique on the deadlift may make the pain worse)

[@njordodinsson9220]

Not ironic, you are extension intolerant

[@andrjsjan4231]

​@@johannesschafleitnerdeadlifts work against pain... what😂😂. Bro deadlift are what brought me pain and also too many other people, I had perfect form by the way...

[@CCSABCD]

If anyone gets a sore lower back the day after a deadlift or heavy rowing i would recommend trying a jefferson curl at the end of the workout that causes the soreness. Do them very light, 5-10kg, just enough to stretch, for about 10 slow reps with a hold at the bottom. For me they have consistenly reduced the soreness, it's really noticeable, if i get lazy and i don't do them one day, i get sore the day after.

[@Tatsumaki7]

Tension and flexion work. That's how you get a strong flexible back.

[@BodyweightWarrior]

It's almost as if your body can adapt to loading patterns...

[@akitkat255]

It's an easy recipe for herniation...

[@adrianbolton9279]

@@akitkat255 only if you are lifting faster and more weight than you should be. Otherwise full back rom is safe and should be brained

[@andreuasencios3620]

Supermans are the best for tension.

[@Noojtxeeg]

The key takeaway from this is that JC should be treated as a mobility training and not strength training.

[@bloodsports94]

Not really. There is a reason your spine has muscles in it. You're just not suppose to do heavy weight. If it was a mobility workout you wouldn't use any weight at all.

[@glitzandgratitude1170]

Jefferson Curl is the only thing that relieves my upper back pain. I have added weight over time and I feel better but wouldn't go beyond 70 percent max.

[@andreuasencios3620]

I believe a ligth zercher deadlift is better than JCs. As for extension i ll do supermans no need to load these as load comes from how much you can actually extens your whole posterior chain.

[@AtomicRitter]

@@andreuasencios3620 Man I dont remember asking but alright

[@cj2058]

Physio here. Do you Jefferson Curls - they are awesome and can help with a variety of back pain. Start light and build gradually. The studies he mentioned are all over 15 years old. Lots happened since then :)

[@scarred10]

The studies he mentions were done and are still being done by the leading spine expert in the world and replicated many times .Spinal anatomy didn't change in the last few yrs you know.

[@butsirrr]

@@scarred10 Bad science. Jefferson curls = good.

[@uexkeru]

@@scarred10 Two out of three study links are about flexion of spines of dead pigs with all of the soft tissue removed. Applying this directly to living human models is ludicrous and doesn't even line up with human studies

[@LittleBpaulmuller-Owners]

Lots happened like what? And What about 3 studies at 6:13?

[@Tee468]

Time to max out my jefferson curl because this video got recommended to me

[@olandreer8962]

100% you should load them heavy, just gradually and not trying to do 135 instantly. Back rounding is a natural part of life and becoming strong asf doing it will definitely put you at less of a risk than not. If you build up to like 185 on it I highly doubt you will ever have back problems.

[@nicolaos355]

@@Rileyed Jefferson curls could strengthen ur spine throught that rom, but its very important to do it very carefully with proper form, tempo and weight. For most foolks body weight curls will be enough, just very slow and controlled. Actually our spine is VERY flexible, but our lifestyle makes it very stiff with time. Same scenario goes for knee. If you want bulletproff knee and ankles you cant just do strict squats etc. you have to work in "inproper" postions to strengthen ligaments in that positions.

[@nicolaos355]

@@Rileyed Agree, but avoiding flexing all the time isnt good idea either. Jefersons are okay as long as u go super light.

[@cjironcjiron]

@@Rileyed What about olympic stone lifting?

[@HeyIntegrity]

@@Rileyed What about thoracic spine? Have you tried loaded thoracic extensions?

[@HeyIntegrity]

@@Rileyed with a barbell?

[@duanesnow424]

Sorry, but if a body part moves then it should be moved and gradually loading it builds a tolerance and actually will prevent injury . Its important to move through range with load, if you dont use it , you lose it. I agree to not use too heavy a weight. But this pertains to and muscle joint

[@aduantas]

flexing the spine puts the muscle at a mechanical disadvantage, which means it has to exert greater force to achieve the same movement, that isn't necessarily a problem if you use progressive overload, the McGill study is conducted in cadavers who don't adapt to training disc damage is not correlated well with back pain, whereas weak spinal erectors is, JCs can actually help people to have less low back pain, if they progress at a rate the body can adapt to keeping a flat back in a DL keeps the spinal erectors in isometric contraction, which we know only strengthens a muscle at that particular angle, there's nothing wrong with incorporating a movement which allows the erectors to undergo a stretch shortening cycle like you would train any other muscle, the only issue is progressing faster than the rate of adaptation you advise the cat camel but there is no loading in this exercise and no way to achieve progressive overload, this is analogous to doing bicep curls without any weight and expecting greater curling strength

[@athys_]

You put my frustrations with this video into words, perfectly. I think the position taking in this video leads to believe you shouldn't progressive overload the spinal erectors because of increased risk of injury which is completely false. When doing deadlifts and squats, which use other muscle groups as primary movers, it's obviously recommended to maintain stability in muscles used as stabilizers/levers. However, this is not the case in jefferson curls, where the primary movers are the spinal erectors. In any exercise, one should consider what muscle is being trained, and which other muscles should be engaged as stabilizers, as to reduce risk of injury due to lack of control during the movement or instability.

[@aliragb9476]

youu idiot bro, the cat camel is not meant for increasing strength, consider it either a warmup, or a kinda stretch.

[@shantanusapru]

@Squat University: So, what exactly is 'heavy weight', or, conversely, what constitutes 'light weight'? Alternatively, what is the usual weight (range) that *you* would recommend/allow for healthy adults with no spinal issues. I actually think that the Jefferson Curl is a great mobility exercise, and we should train our bodies (safely!) in more ranges of motion than we usually do. Since the Jefferson Curl is *not* a hamstring exercise, I fail to see how the RDL (a hamstring-focused exercise) will/can substitute it effectively...Moreover, most people, incl. myself, do the Jefferson Curl *in order to improve* the hamstring mobility/flexibility so that we can then do proper heavy RDLs. So, my real/final question is: How heavy do you think one should go in Jefferson Curls? What's *your* recommendation w.r.t. the weight, for general fitness enthusiasts (without any pre-existing spinal issues)? Thanks in advance for (if) your reply!

[@philippmeier3363]

So what I learned from another channel (Calisthenics Movement, absolutely amazing channel as well) is that you should start with no weight at all and progress very slowly. If you've never done this exercise, there is no need to load it at all, the movement itself is enough. And if you're completely comfortable with that, start slow with maybe 1-2kg. The muscles that work this movement are very small (basically the weakpoint are the small muscles that connect between every vertebrae), so there is no need to really push for high weights at all

[@philippmeier3363]

Would absolutely love to hear the opinion from SU though!

[@shantanusapru]

@@philippmeier3363 Thanks for your comment/reply! Would still love to read @Squat University 's response as well...! :-)

[@ryutenmen]

In the context of the Jefferson curl, light weight is just enough weight to slightly pull you down in order to help you stretch the spine in an easy and comfortable manner, so without much assistance of the erector spinal muscles. The purpose is the easy stretching. So something around 5 to 15kg to help you achieve the above purpose in and easy and efficient manner. Heavy weight implies resistance, discomfort and big work of the spinal muscles. Therefore the purpose is not the stretching, but the lifting. So...anything above 50kg.

[@MIT.CHONDRIA]

interesting that kotguy is recommending Jefferson curls. Not w heavy weights, though, I believe.

[@michaelscoots]

Ben Patrick is THE MASTER! love how he uses trackable measurements with almost every exercise and has more of a synergistic approach - he puts all of the pieces together. Has worked wonders for me and I’m only scratching the surface.

[@jerjsmit6806]

Damn dude, could listen to you teach all day. Very engaging and informative. Keep up the good work 👍

[@SquatUniversity]

I really appreciate it!

[@pablosole990]

@george smith what he is saying in this video is not true at all, the Jefferson curl is an exercise that can be loaded progressively and used as a way to strengthen the posterior chain and improve your quality of life

[@maxnevel7221]

@@pablosole990 so i'm guessing you also have a DPT or another doctorate in medicine as well as a lot of scientific literature to back up your argument? anecdotal evidence is never enough when it comes to promoting a movement to people who may be susceptible to injury.

[@1729krish]

@@pablosole990 Not really. Depends on person to person.

[@uexkeru]

I don't let one guy's credentials qualify him to do my thinking for me when there are multiple studies showing no damage to the spine (in healthy individuals) from loaded spinal flexion. Fear basic basic movements (flexion) is much more harmful than any unproven lowering of risk from avoiding a Jefferson curl @@maxnevel7221

[@animalhitsdrums]

I’m an MSc in physio and I prescribe heavy Jeffersons to my patients with or without low back pain. Anyone who thinks these are dangerous for spine health does not have a clue about how the body works. Having a PhD clearly doesn’t make you an expert.

[@mystvandle]

Thanks for the great, informative video! As a 45+ woman who has started weight lifting this summer, I've learned so much from your channel. Keep up the great work, Aaron. You are changing lives. :-)

[@ericc.3464]

I just did a 200 pounds bar to toes Jefferson (not a full compression). Not so hard, but, my mobility is okay (palms to floor with straight legs) and my normal deadlift work sets are 400 pounds. If you can hold the bar comfortably in the back and arms, it seems ok.

[@favvrek]

Have you tried the zercher variant? Its awesome. Really easy to hold the weight.

[@scarred10]

Theres no benefit to it however.

[@g49385]

There's a pretty large bunch of top tier coaches who will disagree with you. Jefferson curls can progressed to bodyweight safely

[@DrAppleMedia]

He literally said unless you have a history of back pain bodyweight Jefferson curls are something you should be able to do

[@g49385]

He specifically adds into the description that heavy loaded Jefferson curls are to be avoided for the long-term health of the spine and does so based upon an assertion

[@DrAppleMedia]

@@g49385 yes, HEAVY. No coach that is top tier with an education on this topic would recommend you approach this with heavy weight which you can only do with few reps

[@DrAppleMedia]

@@g49385 plenty of big fans of the J curl (myself included) understand that the progression of the weight should be a fraction of the rate at which you progress other weighted exercises. This is because no matter what, it is irrefutable fact that the discs of the spine have extremely limited capacity for healing and adaptation to load. This is also why it's even been shown that even amongst those trained in J curls, just sticking to your own bodyweight still reaps benefits. Your discs have limited adaption to load but are far better at adapting their mobility and cohesiveness, and a perfect J curl even with no load takes a lot of practice

[@DrAppleMedia]

@@g49385 the focus here should be mobility, with load being a secondary factor. Instead of focusing on how much weight you can do on a J curl, focus on how well you can solidly control each vertebrate of the spine into its deepest ranges of motion. Load is secondary and unless you're a wrestler or similar, a mere 3-5 pounds is more than enough

[@vankleiss4366]

Wanted to ask if there is any research to link down below that supports you're topic. It's for academic purposes , it would be Very helpful. Thanks Doc

[@krispychickun8591]

Use Google dude. I can imagine you're quite the academic

[@santyx_eorrr]

I'd recommend reading "Getting out of neutral: the risks and rewards of lumbar spine flexion during lifting exercises" by Greg Lehman and Louis Howe. Squat University tends to hold controversial opinions regarding lumbar flexion.

[@scarred10]

@@santyx_eorrr they arent controversial,they are by far the majority view amongst physios and physicians who treat spines daily.

[@LEMONS884]

@@scarred10and they’re wrong.

[@tomchurchill6958]

I wonder what Vadim Kozevnikov would say about this

[@VerticalSh0ck]

I came here after watching his 200 kg rounded deadlift, that guy is insane

[@actondenton7705]

@squat university Any thoughts on just doing the "heavy" Jefferson Curl through the thoracic portion of the spine and not curling through the lumbar portion?

[@tomaszsosnowski9279]

You can do it on a tbar row machine or even on an incline bench.

[@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.

[@heywadaioby1682]

Light is a relative term... assuming you raise your RDL...could you proportionally increase the weight of your Jefferson Curls?

[@heywadaioby1682]

Ex. A person doing RDLs with 225-240lbs could use a 40lb kb for jefferson?

[@KellyChandrapaul]

This makes so much sense🎉 I use this for mobility with light weight before intense hamstring stretches for splits.

[@GhostRanger5060]

Ego lifters gonna be disappointed by this video.

[@DrVictorLopez]

Gold value info, thanks for sharing!!! 💪🧐

[@darylhill9400]

Millions and millions of years of human evolution but the spine doesn’t like flexion L O LL O L

[@davidleon9206]

I'm not doing it and I dont need to even without weight. Looks like an unproven trendy thing made for views by youtubers, and shearing forces on the disks can take years to manifest bad problems that you will suffer for even more years.

[@uexkeru]

The Jefferson curl was the bog standard way to do stiff leg deadlifts for decades. The straight spine SLDL was only standardized after the RDL hit the magazine stands.

[@talkingbirb2808]

well okay so for straight back there is 45 degree angle and for curved back there is 20 degree angle. That just means that straight back can be used for weight around 2 times bigger then weight for curved back, no?

[@ZippyLikesZippers]

Nocebo: The Video

[@jmg6012]

Wrong. Jefferson curls are an incredible exercise. Don’t listen to this guy.

[@clintmagican]

i disagree if you increase load slowly and not ego lift Jefferson curls train back exteriors on the stretch position and gives insane relief feeling on the back

[@g49385]

Stuart McGill would actually disagree with your assettions in this video. If you load the spine in this manner it will model to handle these loads with these geometrys (he has said as much). Also a human spine is not a pig cadaver. Live tossue remodels and people do not do 10 or 12 thousand reps in a training session.

[@PhysiqueEveryWeek]

I am no PhD, but stating that spinal flexion should not be performed under load logically makes no sense. There is always a certain amount of load when we do any movement due to gravity. So, the conclusion that somehow spinal flexion is fine without any load (the conclusion Dr McGill reaches) logically makes no sense, as there is always a certain amount of load. "Heavy" is a relative term. If "light" Jefferson Curls are fine, what you are saying is loaded/weighted Jefferson Curls are fine, which means that if you increase load over time, eventually your erectors could handle a weight that most would classify as "heavy" but the weight wouldn't be heavy to the specific lifter in question.

[@favvrek]

That makes much more sense to me too. I've been progressing slowly through some months, currently im about 30% my bodyweight (25kg) for 3x8reps once day a week and I feel awesome. I think, if you dont "rush it", you're good (like almost any other exercise)

[@PhysiqueEveryWeek]

@@favvrek That's great to hear man. Yeah, I definitely agree with the slow and steady approach.

[@oldvlognewtricks]

It’s also worth noting that the Jefferson curl has the load vector placing the spine mostly in tension, rather than compression - meaning the general idea of a neutral spine acting as a ‘column’ is no longer as relevant.

[@FortunePlaza]

Exactly

[@bakerk5030]

I think he’s making a point that you are training the spine in a very compromised position. There’s plenty of workouts that train the erectors indirectly but with your back straight/extended. The risk to reward isn’t worth it. At least except if your erectors are extremely weak and you are using body weight or low weight.

[@oVeeXo]

What about strongman picking up stones with really rounded back? It looks just like JC, but with large load

[@pedronogueira1784]

Thats different, there the spine is locked and doesn't move. He mentioned that later in the video

[@iFactoRR]

Can you define light weight? I have been performing a Jefferson curl with 40 pounds across a bar at 170lbs of bodyweight in order to help stretch my back and hamstrings, I have no history of backpain or injury.

[@Ronin_72]

I messed up my lower back doing these, I was actually doing romanian deadlifts but way wrong and ended up doing these.

[@jackarnoldy8966]

If you're gonna critique the Jefferson curl you should at least find someone who knows how to do one, the guy who was performing them in the video was only going like 2/3 of the way down and was bending his knees

[@emointel321]

I like this channel but this move is definitely risky for anyone flexion intolerant. The truth is Mcgill documented the cycles it takes to delaminate and stress the disc. People with good posture and strength are resilient and move through their hips more and not the low back. Why on earth anyone would do this is ludicrous. You cant tout Mcgill then recommend this. I worked outside most of my life and my backs 9 lives are spent.

[@andersley7107]

"I don't want you to fear movement of the spine"... Proceeds to instill fear in a multitude of different ways across a multitude of different movements. I can't believe I gave this man a view. Hopefully people will see some of the comments and realize not to listen to him.

[@scarred10]

I dont see any fear installment he is advising you not to heavily load end range lumbar flexion and is a doctor of physical therapy.

[@SvenPerryGA55EER]

JC with 20kg plate I could do all day long ( standing on the block ) how much tension it releases from my back.

[@Davegold4536]

Y'all need to realize that it is an extension excerice not a flexion excerice. You need the flexion mobility to go full ROM but it is still a spinal extension exercise. If you wanna do hard spinal flexion you do hanging Abd crunches 😂😂😂

[@GO-dj4nd]

Thr Jefferson curl is amazing. This guy doesn't even look like he's in shape. Strengthening and lengthening is how you heal

[@scarred10]

Incorrect,you will heal anyway but you do need to load the muscle gradually to prevent further injury. However, you can safely do that in neutral spine with no flexion and there will be carry over to ROM into flexion as well I case you happen to flex it in daily activities.Theres no need to stretch the back at all,its not designed for that.

[@joeynumbuhs]

Invented by George Jefferson to help Weezie with her stiff back.

[@geuz186]

This is is outdated. We've seen 100s of athletes work up really heavy weights with spinal flexion. The spine CAN adapt to force, and the lower back gets freaky strong this way. In fact, we can argue that Jefferson curls prevent injuries. I was flexion intolerant, but doing lots of jefferson curls, I never have lower back problems anymore.

[@samborn1]

Great knowledge. thanks sir

[@matthewkramer6509]

I unfortunately was one of those people who did loaded Jefferson curls and injured myself quite badly. By loaded, I’m talking about 35lbs. Repetitive over time and eventually ruptured my L4/5 disc. Had surgery to relieve the pressure on nerves to my left leg resulting in complete loss of strength in my quad. 2years later and I’m all good after lots of PT and strength training. So I’m a cautionary tale.

[@Mental_Clarity]

Sorry to hear but it's awesome that you're all good after PT and training. Would you mind sharing if you saw any signs that things were about to go wrong when it did? Did it just happen without any warning signs? Just having a hard time understanding what SquatU means by saying "lightweight". 35 lbs doesn't seem like anything alarming at all.

[@s9t.peppers]

35lbs total? or 35/side

[@matthewkramer6509]

@@s9t.peppers total

[@matthewkramer6509]

@@Mental_Clarity no signs other than when reflecting back it was clear that I was putting focused tension on my lower back in an unsupported way. The fact that it was relatively low weight is a testament to how vulnerable a weighted flexion position can be

[@bigsalty2003]

@@matthewkramer6509 could you not have done without the surgery?

[@thegoon3088]

The only thing bad about Jefferson curl is n00bz doing it with poor technique or going heavy without any previous experience with Jeffersons

[@clintmagican]

moreover i dont know about the research but if it shows that people get injured when the spine move under load then it is probably why they got injured because they didn't train the spine in this position

[@HeyIntegrity]

what about the thoracic spine? Can we do movement thoracic extensions. Is this okay as rehab for old compression fracture? Somthing like a loaded cat camel?

[@ironbell7756]

Question for you! Could a left ankle impingement cause hip impingement on the right? I have poor dorsal flexion on my left ankle that I’ve been working on and it seem to be getting better but not my right hip is flared up all the time, it even hurts when I do the McGill big 3 (got that from you) but feels better after RDL’S lunges and light squats. I am however sitting on average 5 hours or more a day now because of the pandemic and work. Thanks Doc!

[@larryuk8630]

What do you mean by heavy? I'm 57 in fairly good shape and do JCs regularly with 15kG.

[@DrAppleMedia]

Heavy is relative to the lifter. Basically don't treat this as an exercise where you need to go near your one rep max. Basically approach it from the mindset of mobility and prioritize enhancing form instead of just upping the weight

[@larryuk8630]

@@DrAppleMedia Thank you

[@rohanlaurendet3957]

Wrong.

[@TotallyVeracious]

Is the assistant here trying to bore a hole through Aaron's head with his penetrating stare?

[@Spiritus1130]

How do you talk about using light weights woth the Jefferson curl without mentioning wth is light weights? I feel like he really saying don't do them especially since he recommended that stretch thing at the end.

[@reredrummer123]

Love the video but is this just based on that one study you looked at? It has an extremely small sample size e

[@martialpath1270]

What should be a heavy weight in this exercise? Can we do little progressions to more and more weight increasing that limit?? Would be 10 kilos too much?

[@jacobrobles688]

Thank!! Saw a Jefferson curl on Instagram and thought WTF. Immediately wanted to know what you thought

[@curvefitness7354]

Watch Wrestling, if you haven't. Wrestlers are having there back not as rounded but close to the J.C at the bottom. Kids from a young age get that experience and strengthen there back who do wrestling. Older people who do not have good movement capabilites with their back rounded usually hurt themselves. In Wrestling since I started late Jefferson curls helped me. Btw wrestlers are picking people up, rounded at times, with their own bw

[@LetsPlaywithDDae]

If I hold a neutral spine with a heavy weight to stretch my hamstrings, is that fine?

[@normaninferrera3488]

Yes that’s called a Romanian deadlift, also a great workout to develop the hamstrings

[@LetsPlaywithDDae]

Norman Inferrera I don’t bend at the knees thou. I guess it would count as just the eccentric movement of the RDL?

[@normaninferrera3488]

@@LetsPlaywithDDae small amount of knee flexion is normal, it actually allows for you to stretch the hamstrings more

[@daledykes9253]

I can’t forward bend the least bit, with knees locked, without experiencing nerve pain behind the knees.

[@Beardymanlol]

Since nerves are a continuous chain that pass through many structures that could bind it along the way, you dont want to to go to an end-range that creates this sensation. I've been advised against pushing nerve glides to end-range many times! Good luck!

[@Sweet_TRT]

Athlean X who?

[@keropnw3425]

Why does the angle of the fibers effect the muscles ability to resist shear forces on the spine? Wouldn't it still function the same way only weaker?

[@MrLandonBlack]

The force vector changes compared to the plane of the shear. So it still acts with equal force but a lesser proportion is resisting the shear. That is what he is showing with the arrows.

[@lmc4964]

just started doing them with light weight but want to get wrists below toes in time and maybe up to 1/4 body weight KB

[@rommanar.r5333]

If I do rdls but with slightly straight knees "my main target is to lengthen my kinda stiff hamstrings" ..is that okay?

[@PrimeMatt]

Stretching is mostly a neurological adaptation, hamstrings can't really be 'lengthened'.

[@rotanux]

@@PrimeMatt meh... While there's definitely a neurological component about muscle flexibility, Muscles themselves can definitely be "lengthened" on a structural level

[@oldvlognewtricks]

@@PrimeMatt How is the tightness or the lengthening not also a neurological adaptation? Whatever the source of the tension, the muscle ends up able to become longer once it is released.

[@nonobebert7646]

What is considered light ?

[@andygoodall4834]

I have a lot of trouble with SIJ injuries and one of the lifts I have had recommended is the barbell Jefferson deadlift. Do the same principles apply as the Jefferson curl? i.e. should I avoid under load?

[@andersley7107]

Don't listen to SquatU on this. He doesn't know what he's talking about. Loading is absolutely fine.

[@TheFrancescovideo]

too many bias, dc mcgill knows good his mustache,...go on the second 5.38 and see how much the lifter uses his back rounded with high load

[@satchycollins3985]

Thanks

[@Limbaugh_]

Thanks for info but I disagree with your conclusion

[@independentautomobilerepai7766]

What is your medical education? What are your experience qualifications?

[@danielericcadonna7265]

Thank you, very informative video as always! I have question: what would be the limit between the "safe zone" and the "risk zone" in term of weigth? Are there any indications about that in literature? For example I use Jefferson curl as part of a mobility routine but I never went over 4 kg of overload for precaution (bodyweight of 70 kg)

[@Francesco_Di_Pereira]

Have you find an answer?

[@danielericcadonna7265]

@@Francesco_Di_Pereira Hi Francesco, a definitive and specific answer no. However I'm still using the Jefferson curl as part of a mobility routine without going too high with the weight (I've progressed up to 15 kg as maximum). I would say that if one uses the principle of progressive overload and not too much exercise volume, the Jefferson curl can be a great exercise to eccentrically condition the back extensors muscles.

[@aaronshafer5513]

I'd stay at 25% body weight or less. This is not a heavy weight exercise as you are strengthening the end range (weakest) of motion of the extensors.

[@yogabyaakaash]

Do you really need to do this as part of daily strength training?

[@mechanical30]

make some stretching exercises for back

[@shutupeatclean]

My spine open up like an accordion, kinda pops the whole spine when I do it. Is that ok?

[@berner]

Neverson Curls

[@Mr.Mavericke]

Guess it should be called the Jefferson Stretch

[@giovannisoave9634]

There's no point to Jefferson curls. There are plenty of lower back stretch exercises that are far safer.

[@yingying-pw2cg]

hey coach is 7kg considered heavy? the knees over toes guy recommends Jefferson curls in his program and I'm kinda scared to do it..

[@christianlarsen2575]

its fine

[@advaita.athlete]

Thats how you teach

[@aflatoon2729]

I just revised vector

[@rangosantana]

My experience says it is possible to do it heavy. You need to take it slow though. But definitely not for everyone.

[@scarred10]

Experience is not evidence,do you know that.

[@rangosantana]

@@scarred10 as far as I know there is no evidence suggesting it's harmful. That's why I referred to my experience.

[@scarred10]

@@rangosantana not specifically for that particular,it hasnt been studied.However there is ample evidence over decades of repeated loaded full range flexion being injurous to discs.That evidence is from stu mcgills lab and repeated many times and corroborated with intramuscular electrode readings on humans,its his entire career.Now that does not mean some people can do it unharmed but the risk is high at population level.So,why would any trainer take that risk.

[@karthik_silkroads]

the homie Ed!!!

[@boyananakiev4896]

I have not seen a single person try and load jeffersons curls ever. As someone with lower back pain it actually feels pretty good when I stretch it, of course you have to be a moron to actually load this exercise, 4-8kg kettlebell is all you need. You also get a great stetch in your hamstrings. In general why would anyone start heavy loading exercises that are meant to stretch you and not to build muscle? Load it as much as needed to feel a good stretch (if you even need weight) and that's it, that should go with almost any exercise you're doing for the purpose of stretching and not hypertrophy.

[@ArOlfDaMonStEr]

i used to think the same thing, that spinal flexion under load was dangerous until I came across this training group. instagram.com/p/CCr2LSEJC3w/?. you're not a moron to load this exercise, you're a moron to load this exercise without proper progression and years of slowly building it up. jefferson curl contributes to strengthening of the thoracolumbar fascia as well as eccentric strengthening on the lats which is one of the biggest contributors to spinal stability.

[@ArOlfDaMonStEr]

building muscle and stability of the spine are 2 different things. just because an exercise doesn't build muscle, doesn't mean it wont contribute to having a more stable and mobile spine.

[@PrimeMatt]

Read Stuart McGill's work on 'stretching' the back, it is generally not a good or beneficial thing to do.

[@ArOlfDaMonStEr]

@@PrimeMatt i have read it and i personally disagree, I think stretching and training through range is ideal for spinal health

[@Tee468]

Uhh what? There's plenty of videos on KZbin of people loading this exercise and maxing out on it safely. Hell Vadim Kozevnikov, an olympic weightlifter, does them in his training.

[@MFitEngineer]

Great !!!!

[@SquatUniversity]

Thanks

[@Alejandro-te2nt]

I thought this was called a Spanish deadlift

[@PrimeMatt]

Ferris has a lot to answer for 😄

[@stylezofom]

I hope more people see the fraud that this guy is.

[@dannymelody]

I hurt my lower back like 5 years ago from a heavy squat. Is this safe for me to try with low weight or should I avoid flexing the lower back ?

[@Mjzzz11]

Don’t avoid flexing the lower back. There is nothing damaging about it.

[@randomcommenterphd893]

Check whether you are flexion-intolerant first, my dude

[@mitchellboring2709]

Zercher Jefferson Curl or nothing

[@3DHDcat]

Hah.. I did zercher 50kg straight up, probably was more of a good morning than a jc

[@TheRecck]

Para cuándo el Canal en español? 🤙🤙🤙🤙🤙🤙🤙

[@fuerzabasadaenevidencia9065]

Great

[@SquatUniversity]

Thanks!

[@andersley7107]

SquatU once again showing that he doesn't understand pain and injury.

[@ShepherdschapelYTexplainsbible]

Shepherdschapelcom Theseasonorg 1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23 2. UNDERSTAND the wages of sin is death. Romans 6:23 3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9 4. REPENT of your sins Luke 13:3 5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15 6. PUT ON the whole armor of God. Ephesians 6:11 7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4 8. WATCH and PRAY until the true Christ returns. Luke 12:37 Remain as a chaste virgin waiting for her true husband. 2 Corinthians 11:2

[@lifeisgood070]

That guy needs a lot of mid-upper back work. Probably y-t-a’s or some mid trap stuff. I think jefferson curls are ok with 15-25% of your deadlift weight. So 135 zerker should be ok

[@lifeisgood070]

I will say 1 thing… like he says you lose sheer ability so you MUST keep the weight close to your body as heck. You let it drift out then it does more damage than help

[@scarred10]

You think is not evidence

[@niltons.spagnuolo]

If you published the videos with translation into other languages, people from other countries could understand what you said.

[@user-sy3pq8kz8d]

best contet creator

[@TyronPiteau]

I agree. One of the best content creators on KZbin

[@SquatUniversity]

Thank you!

[@scottessery100]

what are the dangers of the oposite....extreme bench press arch

[@scarred10]

Its end range extension so the spine is compressed but not under external load so not so much stress,it will hurt some people though.Theres no need for the back arch outside elite powerlofters trying g to gain a comp edge.

[@Kesevar]

Such a dumb exercise, i'm surprise how popular it is among some coaches