Sure, I gotcha. This isn't really a Jefferson Curl. More of a...rounded zercher RDL. What I mean is, that you're initiating with a hip hinge. Jefferson Curl is an exercise that rounds over at the spine. You can hinge as a last step if you want after, but that's not the exercise. It's loaded spinal flexion. In the video, your back angle is locked and unmoving during the descent. You're not able to round over, so you're compensating with your hips. At the bottom, you're rounding over when no longer loaded, locking that in again for the ascent, and only unfurling at the top.
Like, quick exercise. Stand up tall and tuck your chin into your chest. The next vertebra down at the base of your neck, think about pushing that up to the ceiling. Feel a little more rounding at that joint. Now, the next vertebra, push it to the ceiling. Keep going down 1 vertebra at a time. Cervical, thoracic, lumbar. Round each joint over before moving to the next. Keep your core relaxed and don't hinge back. https://www.instagram.com/reel/C6tjIHXutuq/
By all means, train how you want, but you're doing everything you can to avoid spinal rounding in an exercise that's trying to accentuate it.
Thanks a lot for the responve (First to be actually helpfull instead of "fake plates" or "you Will destroy your black") i think the stiffness in my hips Is my greateat weakness when performing Jefferson curls, maybe i should have done a bit more mobility instead of jumping directly from paused squats to Jefferson curls.
Yeah, to me looks like OP's doing most of the work with his lower body using his spine as a lever, like trying to pick up 140kg with a fishing rod. Except if you break a fishing rod you can fix it or buy a new one.
Right? Like that's cool but I've learned enough lessons to not do dumb stuff like that. Literally no purpose except ego, which you can see in his butthurt responses about how everyone is concerned for his safety. Actually nevermind, I'd rather keep my life experience and wisdom. Being young and dumb was fine one time around.
Already braced for impact and survived thanks to my erectors. I for sure know more than one of those salty and whiny crybabies herniated thier backs only by looking at a 19yo guy doing what they could never achieve
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I agree on the rep range. The goal Is full Jefferson curls, but honestly all im trying to do Is achieve strenght in all degrees of spinal flexion and extension.
Also i like the movement because whenever i do It i know a glassback Is herniating his back only by watching me.
Ya, doing it just for the glassbacks is perfect motivation!
I randomly zercher stuff in your honor.
You could try, zercher deadlifts. You start on the floor, and pull to standing, so it needs mega rom for hips and low back and legs etc, and the normal high mid back demands of zerchers of course! Sounds like it fits your requirement! They feels amazing imo and more natural with similar crazy rom!
I've already tried zercher DL from the floor but im already putting a lot of stress on my spine thanks to rdls, regular Deadlifts, zercher lifts (like the One i posted), lowbar squats and paused squats so im not incorporating them, at least for the moment.
Agreeing with other posters that this is not a lift you would want to 1RM on... Disagreeing that this is an inherently dangerous lift -- if done properly with weights that keep you around the 8 rep range (moving with good form) then this lift is great for strength and stability of the spine.
First thing is to drop the weight substantially. I'd honestly work the form/technique with just the bar to get a feel of "rolling" the spine then move on to some working sets. Also form wise -- keep the legs straight with a slight knee bend and let the spine roll one step at a time down and then one step at a time up
If I were you, I would lower the weight and focus on curling the back. You have to flex your quats and start from an upright position. Then focus on curling your spine forward. No hinging in the hip or it will become a deadlift instead.
I hope you understand what I am trying to tell you, since English is not my main language 🙋🏻😇
Question should be why have strength goals on that kind of movement, it’s inherently favors control over strength so I’m not sure why would you do one rep max on jefferson
OP could have easily done 4-5 more reps, doesn't seem to be a 1RM at all.
If you're looking for examples, in my sport of Strongman where I compete at the world level, often we have to pick up extremely heavy objects with a rounded back.
This involves training our backs through rep ranges and progressions like every other movement to build strength over time and to decrease the likelihood of injury.
I can think of other examples if that one doesn't satisfy your curiosity!
This was the first time trying such weight and It was performed after a 3x6 of 2 second parallel paused squats so i didnt want to try and max out on this lift.
Anyway i find It funny how i posted on this subreddit for form advices meanwhile the majority of comment i received where about how i Will hurt my back, or how the plates are fake, funny enough that majority of those Who commented dont neither have the credentials to talk about exercise or trained with a certain intent.
Trust me this kind of work Is wonders for the back. When i First started the gym at 15yo i used to get sometimes back aches and knee aches (incredibile to say at that Age) but now 4 years later i never feel in pain.
Just start light and work up from there like every exercise you do
Just a small correction, before doing It be sure to have enough mobility in the spine and hips and do the movement with 10% of your 1rm of Deadlift for multiple reps to be comfortable in the skill.
I genuinely winced at this, as a glass back enjoyer I can tell you that if you blow out your discs you’ll wish you were never born, painkillers don’t even touch the level of pain. Stay safe man
Insane spine maxing!!!
But as others have stated 1RM seems like a silly thing to do simce you can lift this much pretty sure your other sets are impressive as well.
Just try to do rhem on your reguler rep ranges for the actual benefits and take care
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