Jefferson Curl plus Dead Hang from the Bar

[Davide Isernia]

Hello everyone,

is it "normal" to experience intense "screaming" from my spine if I dead hang from a bar right after Jefferson Curl sets?
If its not what would you suggest?

Thanks

[Alessandro Mainente]

Yes, because they are 2 opposite position, during the hang the lower back and hips muscles are engaged to stabilize the lower body, if you have previously stretched with the JC you are in a position where muscles need to work but they are too stretched to provide the necessary assistance, you should avoid that.

[David McManamon]

Go lighter (maybe a lot lighter) on your Jefferson Curls and increase your core strength.

[Eva Pelegrin]

This is an interesting question. @Alessandro Mainente I use JCs to losen my lower back before my HLL and I don't experience any pain. In my case my lower back/spine is pretty stiff and my spine flexion is what's preventing me from improving my HLL. I have to warm it up with JC or pike work or it won't budge. Hope that's ok in my case!

[Alessandro Mainente]

I experience this situation approximately on BW JC. At the end of all set , like after the the F4 legs elements, I use to hang in a inverted position (with and inverted bench) , this type of  spine relaxation is more safe after some heavy legs/lower back work.

[Coach Sommer]

Hi Davide,

Simple solution.  Simply switch the order; do jefferson curl first followed by dead hang.

Yours in Fitness,

Coach Sommer

[Jeffrey Bittner]

Hi Davide,

Like Coach said, switch the order, then let us know if you're still having problems. If you are still feeling pain, further suggestions can be given.