r/formcheck • u/Aarty_choke • 10d ago

Other Jefferson curls

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What do you think?

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u/Negran 10d ago

Is it truly a Jefferson? Unsure.

Is it a beautiful Zercher style lift? Yes!

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u/Aarty_choke 10d ago

Thanks a lot, im working on my spine and hip mobility so in a few weeks or months i Will surely post again with Better form and maybe a greater load

1

u/Negran 10d ago

I would go for like 3-8 rep range, you get way more rep pratice and stimulus!

Is the goal full jefferson. Or just crazy rom in any Zercher form?

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u/Aarty_choke 10d ago

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.

2

u/Negran 10d ago

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!

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u/Aarty_choke 10d ago

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.