Jefferson Curls vs Zercher Deadifts

[@facelessnameless]

Crazy timing. Just started implementing zercher good mornings and Jeffersons everyday for my spine health. Lots of low back & tailbone injuries to address before hitting those big numbers 💪

[@atlaspowershrugged]

Start light!

[@ethan-sq6zv]

Is it working @facelessnameless ? I may start doing something like that too. My lower back on the right side of spine hurt some so I wanna catch it while it’s small

[@facelessnameless]

@@ethan-sq6zv The most helpful thing I’ve implemented is reverse hyper extensions/glute-ham raise. Nothing has helped to the same degree, not rest, stretching, or even the exercises I listed in my last comment. It’s not that those are bad, but my specific issue I needed to address wasn’t being covered by the standard hinging movement. 2x week 3 sets 10-15 reps Rpe 7-9 depending on how I’m feeling. Went from 8 reps just body weight to 15 for +35lbs. Difference has been night and day. Definitely would recommend some core work too (plank, side plank, wheel rollout, leg lifts, uneven loaded carry/suitcase carry is what I current program). Hope it helps!!

[@ethan-sq6zv]

@@facelessnameless thanks man, I totally forgot about that machine. My gym doesn’t have one but they do have a regular Hyperextension machine which I hope can do similar good, especially if I bias the lower back. I know the reverse hyper is probably better, I’ve heard Alex Leonidas praise it.

[@facelessnameless]

@@ethan-sq6zv the machine is a game changer but anything that is tall enough for you to hang your waist from will work. Before I had the machine I just did body weight ones on my couch, bed, or a park bench. Shout out Alex 🤙 Bald Omni Man, Basement Bodybuilding, GVS, and Enkiri Fitness are my top 5 channels

[@tjblackmore7863]

The Knees Over Toes final boss?

[@lukasfrangart1160]

show this to Joel Seedman and he will collaps in tears :D

[@Asheanae]

That is the heaviest jefferson curl ive ever seen

[@TheDrilon1999]

Bro is him

[@zackarycartwright]

Do people ask you first to move stuff in their houses or what because I can imagine a fridge or recliner is light work at this point

[@jgarris0577]

Been doing these for over a year now. 46m. Started with 100lbs and it seems like I can never progress and I always get 2 days of soreness. Not complaining, my legs have gotten huge, but waiting for liftoff

[@samgomez2088]

Well I'll be damned. I've been doing ZDL's for over a year and have done 275x7. I watched this, went downstairs and tried ZJC'ing for the first time with the 45lbs bar and I only did 3 reps before realizing I would get hurt if I kept going 🤯🤯🤯🤯 WTF thats an ENORMOUS difference

[@atlaspowershrugged]

Yeah, straight legs make a huge difference. If you're experienced with zdls, I would guess your hamstrings are at more risk than your back, but either way, be conservative with it!

[@marvinmorales1665]

Also I feel it mostly In my hamstrings the next day..that normal?

[@cumquat8320]

Yes

[@harikyoki]

i actually hurt my back trying this out on a significant small amount of weight. I'm not sure what i did wrong but i feel dumb nonetheless xD

[@atlaspowershrugged]

I started with an empty bar and took weeks to build up to 95. Start slow.

[@savbuvar1785]

Do it slowly so that you can pay attention to whats goin on. I started some weeks ago with 10kg for 10 reps and im still only brave enough to go up to 30kg for 10 reps. I tried goin up to 70kg for less reps which worked but that i feel like its really easy to make a mistake and injure yourself so i stay at low weight. I still get a very good workout. I dont look at it as a strength exercise, more like a tool that helps me stretch out and strengthen me in inconvenient positions. I always do this at the end of my workout thats why no need for heavy weight, you are probably already worked out enough

[@whitemakesright2177]

Start with no weight at all (just bodyweight, not even a bar or dumbbells or anything) and build up slow. I've been doing these for a few months and I'm still only doing 40 lbs.

[@antoniocarvalho7105]

If your starting you should do with no weight just bodyweight and probably a regression, like not going down as low, and then full range and finally add weight

[@maxschmidt9461]

if you've ever done it ecen a empty bar could be too much, start with a pile, light dumbell, kettlebell, or a super light pipe like bar(something like 5lb bar weight) that you can add the tiny plates, literally work up to an empty bar AND do them as the last exercise of your back/leg training with 1 set no more than once a week, your puttin' your conective tissues in unknown positions, and they take longer to recover and adapt than your muscles, even every 10 days at first are fine, that will also make you get stronger slower which is a good thing, your erectors can handle more than other structures in your backif you've been training them in shorter ranges of motions. now if your already adapted to deep spinal flxion unde rload it's a different story but keep in mind jeffersons combine extreme rounding with spinal compression, which is the most injurious position, which is why you should get strong in it, but also why you have to be careful. if your new to spinal flexion, chest supported RP style flexion rows might be the best way to start, then move on to free weight ow machine back extensions/seated good mornings(i have a machne at my gym that's like a seated good morning without spinal compression which I love as my main builder(I'm at the point where my chest passes through my knees) while a jesserson would be more of a skill exercise I wouldn't focus on overload and progression, more so on gettin comfortabe and not goi' up in weight when you can, but when you feel strong and solid with it, then eventually it might become a primary builder, though I'd always be careful with volume and it's relatively high skill, so not great for high reps(15+), so I'd mostly do submaximal work

[@simranjitkohli3747]

Does the back strength from this help in regular back squats? Thanks!

[@MatteoFitness]

Zercher J-curl vs Mansfield lift? Difference in benefits?

[@austinfritz2588]

What are the differences between doing Jefferson curls with a stiff leg versus some knee bend?

[@lanemir_sindjelic]

stiff leg = more hamstring stretch knee bend = more spine stretch

[@spenndoolie]

ive had issues for 18months after many years powerlifting (since i was 13, now 35).. probably facet joint syndrome or some form and lack of disc ( extension is bad but flexion doesnt hurt)... just started zercher deadlifts and they feel amazing, question is there any rationale or theory backing up zercher deadlifts/squats as a form of rehab for back issues?

[@duchaneaux]

Hey atlas, do you have any videos on you talking about how you started doing Jefferson’s and zercher deadlifts, like what weight you started with, how you progressed, volume, and how long it took to get to the weight you’re at now?

[@atlaspowershrugged]

I have a post on it on Instagram. I started with the empty bar, after my main back workout. Gradually progressed up

[@KyleT1990]

Am I doing something wrong? I tried Jefferson curls today for the very first time and was able to easily rep 75 pounds and could have done more if I had more weight. Legs were straight and I went to the point where my fingers would have touched my toes if my arms were straight. Based on everything I’m reading, I don’t feel like it should have been that easy and painless, which is why I feel like I’m doing something wrong.

[@huntermcmurray9326]

Do you normally have back pain?

[@KyleT1990]

@@huntermcmurray9326 no

[@robertrosenfeld7458]

Zercher deadlifts have been much harder for me to progress than Jefferson curls, not sure if I'm just being too ambitious or my adductors are too weak to seriously give them a go yet

[@atlaspowershrugged]

Do you struggle with getting down into the start position? Adductors definitely play a role there.

[@robertrosenfeld7458]

@@atlaspowershrugged yep

[@robertrosenfeld7458]

​@@atlaspowershrugged a follow up -- working on Monkey Fuckers helped more than anything else for getting into the start position

[@TheMonk111]

AHHHH SNAP CITY AHHH

[@polymathpilgrim207]

Bro how does one build legs like you 🦵._.

[@declan8577]

Zercher squats

[@polymathpilgrim207]

@@declan8577 alright then, it’s zerchin’ time 😤🏋️‍♂️

[@declan8577]

@@polymathpilgrim207 don't forget to wear jeans while doing them

[@georgebeltran3742]

Zercher Jefferson’s

[@aspe7187]

Looks like a good way to blow-out any part of your back!

[@huntermcmurray9326]

Youre clearly ignorant.

[@robertrosenfeld7458]

Have you seen this guy's back? Monstrous

[@aspe7187]

Doesn't matter. The stresses on the Lumbar Vertebrae, Discs and Quadatus Lumborum at the bottom and the rest of the vertebrae and discs are enormous @robertrosenfeld7458 . It's a dumb and unnecessary lift@@robertrosenfeld7458.

[@gandoff7840]

To anyone reading this, please don't take advice from this goofy wanna be fitness influencer.

[@robertrosenfeld7458]

Wannabe? This dude is a monster!