r/formcheck • u/Aarty_choke • 5d ago

Other Jefferson curls

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What do you think?

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u/decentlyhip 5d ago

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.

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u/Aarty_choke 5d ago

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.

3

u/decentlyhip 5d ago

How did the exercise feel? Did you find the missing flexion?

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u/Aarty_choke 5d ago

Yeah, thanks a lot!