Intermediate exercise
Jefferson Curl
Also called Loaded Segmental Forward Fold
Technique
How to perform Jefferson Curl
- Stand with the feet about hip width apart, holding an external load in front of the thighs when appropriate to your current capacity.
- Soften the knees and slowly round forward from the upper spine downward, allowing the load to descend close to the legs.
- Stop within a range you can reverse without bouncing, then unroll gradually back to standing under control.
- Begin with an unloaded or manageable loaded version and progress range and load deliberately. Use a stable raised platform only when extra clearance is needed.
Programming relevance
Muscles involved
Primary targets: Erector Spinae.
MuscleScoreRole