Detailed Description
Are Jefferson curls a strength building exercise or a flexibility exercise? Yes to both.
Hold weight in your hands. A barbell, kettlebell, ez-curl bar, milk-jugs, dumbells, whatever work. Start out light, very light. Then over time work up the weight. Elite level athletes will eventually work up to wrist depth with bodyweight, but most people will start with 10 or 15 pounds. For most people starting with a 45 pound bar is going to be too heavy until they have spent some time working up to it.
The motion is to curl down one vertabrae at a time slowly and controlled. The bottom will look like a pike stretch. Some people have called this a bent back straight leg deadlift. Others have called it a weighted pike stretch.
Your Goals
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After you do the "Add to Goals" button below won't be greyed out anymore.
After you do the "Add to Goals" button below won't be greyed out anymore.
Jefferson Curls Progressions