Jefferson Curl

The Jefferson Curl is a full-body mobility exercise that stretches and strengthens the posterior chain muscles and ligaments, from neck to toes. It's especially great for tight lower backs.

Type Of Exercise: Mobility
Muscles: Hamstrings, Middle Back, Lower Back
Difficulty: Beginner
Equipment: Dumbbell, Barbell

Jefferson Curl

When beginning the Jefferson curl for the first time, start with an extremely light weight, or even no weight at all.
The long-term goal is to be able to comfortably perform this exercise with at least 50% of your bodyweight.
Start by standing on an elevated surface with your feet placed together.
Straighten your knees, remove any excess tension in your shoulders, and let the weight hang low.
Begin the curl at the top of your spine by dropping your chin to your chest.
Patiently work down your spine, curling one vertebrae at a time.
Let the spine and weight take you into a comfortable weighted pike stretch.
Be sure to keep your knees straight at all times and your hips tucked under as long as possible during the descent.
Reverse the curl, working from the bottom of the spine back to the top and repeat for reps.

Exercise: Stiff Leg Windmill
Type of Exercise: Mobility
Muscles: Hips, Hamstrings, Shoulders
Difficulty: Beginner
Equipment: Dumbbell

Exercise: Seated Pike Lift
Type of Exercise: Mobility
Muscles: Hips, Hamstrings, Shoulders
Difficulty: Beginner
Equipment: Dumbbell