Frequency of Jefferson Curls

I've been doing Jefferson curls for 3 - 6 months now and I've not noticed any improvement in terms of how far the bar can go below my toes.

I've been doing once a week and I was wondering if there was any harm in increasing the frequency to 2 or 3 times a week?

Admittedly I dropped the weight recently because I had to have a month off from doing them. I'm current using about 35 lbs but I was probably close to 50lb before my break. I would probably be happy to start building the weight back up too and I would be keen on advice on the frequency increasing the weight.

Finally I would be interested to know if it's ok to keep doing them after I've finished MN PE2>iM - I'm not sure what the next iM is for MN.

Hi Chris,

Could you please submit a form check of your Jefferson curls? This way we can give you more specific feedback and make sure you progress in a safe way.

You can increase the frequency of Jefferson curls. I recommend to keep doing the 5reps once a week. Then you can add another day or two where you do 10reps with half the weight. 

I recommend to keep doing Jefferson curls even after progressing through MN PE2. You can include these in your warmup or cooldown. Remember to be patient and gradually increase the load  

Hi Pauline,

Thanks for the feedback!

I've uploaded a quick video of my Jefferson curls:

https://www.dropbox.com/s/hw8eq261ununbk0/20170508_jefferson curl.mp4?dl=0

What do you think?

Thanks for the video, Chris!

You're doing a pretty good job on these. I would like you to slow the movement down a little but while working and focusing on articulation of the spine. Remember to curl one vertebrae at a time both on the way down and on the way up. You are doing a pretty good job on the descend, try to articulate a bit more on the way up. Also let your upper body relax completely in the bottom position, pause a few seconds here before reversing the movement. 

I am looking forward to see your progress on these, please keep us posted  

Thanks @Pauline Taube Will follow that advice and repost a form check.