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Barbell Jefferson Curl
Barbell-loaded segmental spinal flexion that targets erector spinae and hamstrings to enhance spinal mobility and posterior chain strength; used for flexibility and resilience in athletes requiring spinal control.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lower Back, Hamstrings
Secondary Muscles
Adductors, Obliques, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Hamstrings
8/10Biceps Femoris, Semitendinosus
Glutes
7/10Glute Max
Adductors
4/10Obliques
3/10External Obliques
Traps
3/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on a low box with feet hip-width apart, knees unlocked. Grip a light barbell overhand at shoulder width, arms straight in front of thighs.
- Tuck chin to chest.
- Round upper back vertebra by vertebra.
- Progress to mid-back rounding.
- Flex lower back to lower bar toward feet.
- Pause at maximum stretch.
- Reverse by extending lower back first.
- Uncurl mid-back, then upper back, lifting head last.
Coaching Tips
Form Cues
- Segment spine one vertebra at a time
- Keep bar close to legs
- Maintain straight knees
- Engage core throughout
- Control descent slowly
Breathing
Inhale during descent to brace core; exhale slowly during ascent to maintain control.
Tempo
5-2-5
Range of Motion
From upright stance to full segmental spinal flexion where hamstrings and back feel deep stretch, without forcing beyond comfort.
Safety
Safety Notes
- Start with bodyweight or very light loads
- Avoid if acute back pain exists
- Consult professional for pre-existing conditions
- Do not rush or use momentum
- Stop if sharp pain occurs
Spotting
Not typically needed due to light loads; self-spot with safeties or use elevated surface for control.
Common Mistakes
- Hip hinging instead of spinal rounding
- Using excessive weight too soon
- Allowing bar to drift forward
- Locking knees rigidly
- Incomplete segmental flexion
When to Avoid
- Acute lower back injury
- Spinal disc herniation
- Recent spinal surgery
Flexibility Needed
- Adequate spinal flexion range
- Hamstring flexibility for straight-leg stretch
Build Up First
- Mastery of bodyweight spinal flexion
- Familiarity with controlled breathing under load
Also known as
Jefferson Curl, Barbell Spinal Curl, Weighted Spinal Flexion
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