Jc is how i made my spine very strong i built it up to my bodyweight which is 85kg, and its the best movement Ive ever done. I thought moving the muscles is how you make them stronger, and btw i had a back injury and because of the jc i feel better today pain free.
@jakejakejak
3 жыл бұрын
I started doing them earlier this year and I really like them. It's not something you can build up the weight with very quickly, I'm at just over half my bodyweight at the moment and it might take upto a year to get me to 100% bodyweight but back and hamstrings feel very good. Also someone who used to have 9/10 back pain on a regular basis.
@haythamhmiedat253
3 жыл бұрын
@@jakejakejak it took me two years actually to get to 100% bodyweight, as long as you think this way and your being patiant then man you have shitloads of gains to come!! Glad you are feeling better
@jakejakejak
3 жыл бұрын
@@haythamhmiedat253 yeah exactly. Gotta have the mindset that you're in for the long haul and not try to hit crazy weights in one year.
@lifeisgood070
2 жыл бұрын
I second that. It helped me a lot after a back injury. I did have to get used to the end range of motion for my hamstrings first tho. So lots of those spiderman crawls for a month before I did the jeffersons
@gabbar51ngh
2 жыл бұрын
Adding it to my exercise.
@CCSABCD
3 жыл бұрын
If anyone gets a sore lower back the day after a deadlift or heavy rowing i would recommend trying a jefferson curl at the end of the workout that causes the soreness. Do them very light, 5-10kg, just enough to stretch, for about 10 slow reps with a hold at the bottom. For me they have consistenly reduced the soreness, it's really noticeable, if i get lazy and i don't do them one day, i get sore the day after.
@Pechanni
2 жыл бұрын
Ironically, Jefferson curls are the only exercise I've found that makes my lower back feel normal (I have almost chronic lower back pain). I do about 14 reps per set with a 10-15 kg kettlebell.
@haythamhmiedat253
Жыл бұрын
Try to lower down the reps to 5 only and go up with the weight gradually
@scarred10
Жыл бұрын
You are probably extension intolerant then,you get pain from prolonged standing?You dont need load to get relief, in that case just unloaded flexion will relieve it,this was the basis of the Williams physio exercises for back pain.
@johannesschafleitner
Жыл бұрын
back pain is complex, to say the least. In my experience Deadlifts usually work against pain as they strengthen the entire back and hip musculature and that solves most issues. Have you tried deadlifting? Have you had someone show you how they are done? (cause bad technique on the deadlift may make the pain worse)
@njordodinsson9220
Жыл бұрын
Not ironic, you are extension intolerant
@andrjsjan4231
10 ай бұрын
@@johannesschafleitnerdeadlifts work against pain... what😂😂. Bro deadlift are what brought me pain and also too many other people, I had perfect form by the way...
@Tatsumaki7
3 жыл бұрын
Tension and flexion work. That's how you get a strong flexible back.
@BodyweightWarrior
3 жыл бұрын
It's almost as if your body can adapt to loading patterns...
@akitkat255
2 жыл бұрын
It's an easy recipe for herniation...
@adrianbolton9279
2 жыл бұрын
@@akitkat255 only if you are lifting faster and more weight than you should be. Otherwise full back rom is safe and should be brained
@andreuasencios3620
Жыл бұрын
Supermans are the best for tension.
@cj2058
Жыл бұрын
Physio here. Do you Jefferson Curls - they are awesome and can help with a variety of back pain. Start light and build gradually. The studies he mentioned are all over 15 years old. Lots happened since then :)
@scarred10
Жыл бұрын
The studies he mentions were done and are still being done by the leading spine expert in the world and replicated many times .Spinal anatomy didn't change in the last few yrs you know.
@butsirrr
Жыл бұрын
@@scarred10 Bad science. Jefferson curls = good.
@uexkeru
Жыл бұрын
@@scarred10 Two out of three study links are about flexion of spines of dead pigs with all of the soft tissue removed. Applying this directly to living human models is ludicrous and doesn't even line up with human studies
@LittleBpaulmuller-Owners
3 ай бұрын
Lots happened like what? And What about 3 studies at 6:13?
@olandreer8962
3 жыл бұрын
100% you should load them heavy, just gradually and not trying to do 135 instantly. Back rounding is a natural part of life and becoming strong asf doing it will definitely put you at less of a risk than not. If you build up to like 185 on it I highly doubt you will ever have back problems.
@nicolaos355
2 жыл бұрын
@@Rileyed Jefferson curls could strengthen ur spine throught that rom, but its very important to do it very carefully with proper form, tempo and weight. For most foolks body weight curls will be enough, just very slow and controlled. Actually our spine is VERY flexible, but our lifestyle makes it very stiff with time. Same scenario goes for knee. If you want bulletproff knee and ankles you cant just do strict squats etc. you have to work in "inproper" postions to strengthen ligaments in that positions.
@nicolaos355
2 жыл бұрын
@@Rileyed Agree, but avoiding flexing all the time isnt good idea either. Jefersons are okay as long as u go super light.
@cjironcjiron
2 жыл бұрын
@@Rileyed What about olympic stone lifting?
@HeyIntegrity
2 жыл бұрын
@@Rileyed What about thoracic spine? Have you tried loaded thoracic extensions?
@HeyIntegrity
2 жыл бұрын
@@Rileyed with a barbell?
@aduantas
Жыл бұрын
flexing the spine puts the muscle at a mechanical disadvantage, which means it has to exert greater force to achieve the same movement, that isn't necessarily a problem if you use progressive overload, the McGill study is conducted in cadavers who don't adapt to training disc damage is not correlated well with back pain, whereas weak spinal erectors is, JCs can actually help people to have less low back pain, if they progress at a rate the body can adapt to keeping a flat back in a DL keeps the spinal erectors in isometric contraction, which we know only strengthens a muscle at that particular angle, there's nothing wrong with incorporating a movement which allows the erectors to undergo a stretch shortening cycle like you would train any other muscle, the only issue is progressing faster than the rate of adaptation you advise the cat camel but there is no loading in this exercise and no way to achieve progressive overload, this is analogous to doing bicep curls without any weight and expecting greater curling strength
@athys_
8 ай бұрын
You put my frustrations with this video into words, perfectly. I think the position taking in this video leads to believe you shouldn't progressive overload the spinal erectors because of increased risk of injury which is completely false. When doing deadlifts and squats, which use other muscle groups as primary movers, it's obviously recommended to maintain stability in muscles used as stabilizers/levers. However, this is not the case in jefferson curls, where the primary movers are the spinal erectors. In any exercise, one should consider what muscle is being trained, and which other muscles should be engaged as stabilizers, as to reduce risk of injury due to lack of control during the movement or instability.
@aliragb9476
2 ай бұрын
youu idiot bro, the cat camel is not meant for increasing strength, consider it either a warmup, or a kinda stretch.
@glitzandgratitude1170
2 жыл бұрын
Jefferson Curl is the only thing that relieves my upper back pain. I have added weight over time and I feel better but wouldn't go beyond 70 percent max.
@andreuasencios3620
Жыл бұрын
I believe a ligth zercher deadlift is better than JCs. As for extension i ll do supermans no need to load these as load comes from how much you can actually extens your whole posterior chain.
@AtomicRitter
10 ай бұрын
@@andreuasencios3620 Man I dont remember asking but alright
@shantanusapru
3 жыл бұрын
@Squat University: So, what exactly is 'heavy weight', or, conversely, what constitutes 'light weight'? Alternatively, what is the usual weight (range) that *you* would recommend/allow for healthy adults with no spinal issues. I actually think that the Jefferson Curl is a great mobility exercise, and we should train our bodies (safely!) in more ranges of motion than we usually do. Since the Jefferson Curl is *not* a hamstring exercise, I fail to see how the RDL (a hamstring-focused exercise) will/can substitute it effectively...Moreover, most people, incl. myself, do the Jefferson Curl *in order to improve* the hamstring mobility/flexibility so that we can then do proper heavy RDLs. So, my real/final question is: How heavy do you think one should go in Jefferson Curls? What's *your* recommendation w.r.t. the weight, for general fitness enthusiasts (without any pre-existing spinal issues)? Thanks in advance for (if) your reply!
@philippmeier3363
3 жыл бұрын
So what I learned from another channel (Calisthenics Movement, absolutely amazing channel as well) is that you should start with no weight at all and progress very slowly. If you've never done this exercise, there is no need to load it at all, the movement itself is enough. And if you're completely comfortable with that, start slow with maybe 1-2kg. The muscles that work this movement are very small (basically the weakpoint are the small muscles that connect between every vertebrae), so there is no need to really push for high weights at all
@philippmeier3363
3 жыл бұрын
Would absolutely love to hear the opinion from SU though!
@shantanusapru
3 жыл бұрын
@@philippmeier3363 Thanks for your comment/reply! Would still love to read @Squat University 's response as well...! :-)
@ryutenmen
2 жыл бұрын
In the context of the Jefferson curl, light weight is just enough weight to slightly pull you down in order to help you stretch the spine in an easy and comfortable manner, so without much assistance of the erector spinal muscles. The purpose is the easy stretching. So something around 5 to 15kg to help you achieve the above purpose in and easy and efficient manner. Heavy weight implies resistance, discomfort and big work of the spinal muscles. Therefore the purpose is not the stretching, but the lifting. So...anything above 50kg.
@Tee468
2 жыл бұрын
Time to max out my jefferson curl because this video got recommended to me
@Noojtxeeg
Жыл бұрын
The key takeaway from this is that JC should be treated as a mobility training and not strength training.
@bloodsports94
3 ай бұрын
Not really. There is a reason your spine has muscles in it. You're just not suppose to do heavy weight. If it was a mobility workout you wouldn't use any weight at all.
@Jspec1983
27 күн бұрын
Wrong
@ericc.3464
2 жыл бұрын
I just did a 200 pounds bar to toes Jefferson (not a full compression). Not so hard, but, my mobility is okay (palms to floor with straight legs) and my normal deadlift work sets are 400 pounds. If you can hold the bar comfortably in the back and arms, it seems ok.
@favvrek
2 жыл бұрын
Have you tried the zercher variant? Its awesome. Really easy to hold the weight.
@scarred10
Жыл бұрын
Theres no benefit to it however.
@jerjsmit6806
3 жыл бұрын
Damn dude, could listen to you teach all day. Very engaging and informative. Keep up the good work 👍
@SquatUniversity
3 жыл бұрын
I really appreciate it!
@pablosole990
3 жыл бұрын
@george smith what he is saying in this video is not true at all, the Jefferson curl is an exercise that can be loaded progressively and used as a way to strengthen the posterior chain and improve your quality of life
@maxnevel7221
3 жыл бұрын
@@pablosole990 so i'm guessing you also have a DPT or another doctorate in medicine as well as a lot of scientific literature to back up your argument? anecdotal evidence is never enough when it comes to promoting a movement to people who may be susceptible to injury.
@1729krish
Жыл бұрын
@@pablosole990 Not really. Depends on person to person.
@uexkeru
Жыл бұрын
I don't let one guy's credentials qualify him to do my thinking for me when there are multiple studies showing no damage to the spine (in healthy individuals) from loaded spinal flexion. Fear basic basic movements (flexion) is much more harmful than any unproven lowering of risk from avoiding a Jefferson curl @@maxnevel7221
@mystvandle
3 жыл бұрын
Thanks for the great, informative video! As a 45+ woman who has started weight lifting this summer, I've learned so much from your channel. Keep up the great work, Aaron. You are changing lives. :-)
@duanesnow424
11 ай бұрын
Sorry, but if a body part moves then it should be moved and gradually loading it builds a tolerance and actually will prevent injury . Its important to move through range with load, if you dont use it , you lose it. I agree to not use too heavy a weight. But this pertains to and muscle joint
@MIT.CHONDRIA
2 жыл бұрын
interesting that kotguy is recommending Jefferson curls. Not w heavy weights, though, I believe.
@michaelscoots
Жыл бұрын
Ben Patrick is THE MASTER! love how he uses trackable measurements with almost every exercise and has more of a synergistic approach - he puts all of the pieces together. Has worked wonders for me and I’m only scratching the surface.
@KellyChandrapaul
Жыл бұрын
This makes so much sense🎉 I use this for mobility with light weight before intense hamstring stretches for splits.
@g49385
2 жыл бұрын
There's a pretty large bunch of top tier coaches who will disagree with you. Jefferson curls can progressed to bodyweight safely
@DrAppleMedia
6 ай бұрын
He literally said unless you have a history of back pain bodyweight Jefferson curls are something you should be able to do
@g49385
6 ай бұрын
He specifically adds into the description that heavy loaded Jefferson curls are to be avoided for the long-term health of the spine and does so based upon an assertion
@DrAppleMedia
6 ай бұрын
@@g49385 yes, HEAVY. No coach that is top tier with an education on this topic would recommend you approach this with heavy weight which you can only do with few reps
@DrAppleMedia
6 ай бұрын
@@g49385 plenty of big fans of the J curl (myself included) understand that the progression of the weight should be a fraction of the rate at which you progress other weighted exercises. This is because no matter what, it is irrefutable fact that the discs of the spine have extremely limited capacity for healing and adaptation to load. This is also why it's even been shown that even amongst those trained in J curls, just sticking to your own bodyweight still reaps benefits. Your discs have limited adaption to load but are far better at adapting their mobility and cohesiveness, and a perfect J curl even with no load takes a lot of practice
@DrAppleMedia
6 ай бұрын
@@g49385 the focus here should be mobility, with load being a secondary factor. Instead of focusing on how much weight you can do on a J curl, focus on how well you can solidly control each vertebrate of the spine into its deepest ranges of motion. Load is secondary and unless you're a wrestler or similar, a mere 3-5 pounds is more than enough
@yl1487
22 күн бұрын
"Stop doing heavy Jefferson curls" ... olympic gymnastics coach Christopher Sommer joins the chat ...
@tomchurchill6958
3 жыл бұрын
I wonder what Vadim Kozevnikov would say about this
@VerticalSh0ck
3 жыл бұрын
I came here after watching his 200 kg rounded deadlift, that guy is insane
@vankleiss4366
3 жыл бұрын
Wanted to ask if there is any research to link down below that supports you're topic. It's for academic purposes , it would be Very helpful. Thanks Doc
@krispychickun8591
2 жыл бұрын
Use Google dude. I can imagine you're quite the academic
@santyx_eorrr
2 жыл бұрын
I'd recommend reading "Getting out of neutral: the risks and rewards of lumbar spine flexion during lifting exercises" by Greg Lehman and Louis Howe. Squat University tends to hold controversial opinions regarding lumbar flexion.
@scarred10
Жыл бұрын
@@santyx_eorrr they arent controversial,they are by far the majority view amongst physios and physicians who treat spines daily.
@LEMONS884
2 ай бұрын
@@scarred10and they’re wrong.
@zetareticulan321
10 ай бұрын
It's called the Jefferson curl because one day Thomas Jefferson went hiking with one of his friends. His friend slipped and fell off the side of a cliff, and was holding on for his life. Luckily, Thomas Jefferson rushed to his rescue, and used this exact movement to pull his friend back up to safety.
@actondenton7705
3 жыл бұрын
@squat university Any thoughts on just doing the "heavy" Jefferson Curl through the thoracic portion of the spine and not curling through the lumbar portion?
@tomaszsosnowski9279
3 жыл бұрын
You can do it on a tbar row machine or even on an incline bench.
@geuz186
8 ай бұрын
This is is outdated. We've seen 100s of athletes work up really heavy weights with spinal flexion. The spine CAN adapt to force, and the lower back gets freaky strong this way. In fact, we can argue that Jefferson curls prevent injuries. I was flexion intolerant, but doing lots of jefferson curls, I never have lower back problems anymore.
@heywadaioby1682
Жыл бұрын
Light is a relative term... assuming you raise your RDL...could you proportionally increase the weight of your Jefferson Curls?
@heywadaioby1682
Жыл бұрын
Ex. A person doing RDLs with 225-240lbs could use a 40lb kb for jefferson?
@rohanlaurendet3957
Жыл бұрын
Wrong.
@animalhitsdrums
Ай бұрын
I’m an MSc in physio and I prescribe heavy Jeffersons to my patients with or without low back pain. Anyone who thinks these are dangerous for spine health does not have a clue about how the body works. Having a PhD clearly doesn’t make you an expert.
@Ronin_72
Жыл бұрын
I messed up my lower back doing these, I was actually doing romanian deadlifts but way wrong and ended up doing these.
@talkingbirb2808
Жыл бұрын
well okay so for straight back there is 45 degree angle and for curved back there is 20 degree angle. That just means that straight back can be used for weight around 2 times bigger then weight for curved back, no?
@clintmagican
10 ай бұрын
i disagree if you increase load slowly and not ego lift Jefferson curls train back exteriors on the stretch position and gives insane relief feeling on the back
@GO-dj4nd
2 жыл бұрын
Thr Jefferson curl is amazing. This guy doesn't even look like he's in shape. Strengthening and lengthening is how you heal
@scarred10
Жыл бұрын
Incorrect,you will heal anyway but you do need to load the muscle gradually to prevent further injury. However, you can safely do that in neutral spine with no flexion and there will be carry over to ROM into flexion as well I case you happen to flex it in daily activities.Theres no need to stretch the back at all,its not designed for that.
@clintmagican
10 ай бұрын
moreover i dont know about the research but if it shows that people get injured when the spine move under load then it is probably why they got injured because they didn't train the spine in this position
@iFactoRR
5 ай бұрын
Can you define light weight? I have been performing a Jefferson curl with 40 pounds across a bar at 170lbs of bodyweight in order to help stretch my back and hamstrings, I have no history of backpain or injury.
@davidleon9206
2 жыл бұрын
I'm not doing it and I dont need to even without weight. Looks like an unproven trendy thing made for views by youtubers, and shearing forces on the disks can take years to manifest bad problems that you will suffer for even more years.
@uexkeru
Жыл бұрын
The Jefferson curl was the bog standard way to do stiff leg deadlifts for decades. The straight spine SLDL was only standardized after the RDL hit the magazine stands.
@thegoon3088
3 жыл бұрын
The only thing bad about Jefferson curl is n00bz doing it with poor technique or going heavy without any previous experience with Jeffersons
@oVeeXo
3 жыл бұрын
What about strongman picking up stones with really rounded back? It looks just like JC, but with large load
@pedronogueira1784
3 жыл бұрын
Thats different, there the spine is locked and doesn't move. He mentioned that later in the video
@emointel321
2 жыл бұрын
I like this channel but this move is definitely risky for anyone flexion intolerant. The truth is Mcgill documented the cycles it takes to delaminate and stress the disc. People with good posture and strength are resilient and move through their hips more and not the low back. Why on earth anyone would do this is ludicrous. You cant tout Mcgill then recommend this. I worked outside most of my life and my backs 9 lives are spent.
@SvenPerryGA55EER
10 ай бұрын
JC with 20kg plate I could do all day long ( standing on the block ) how much tension it releases from my back.
@matthewkramer6509
3 жыл бұрын
I unfortunately was one of those people who did loaded Jefferson curls and injured myself quite badly. By loaded, I’m talking about 35lbs. Repetitive over time and eventually ruptured my L4/5 disc. Had surgery to relieve the pressure on nerves to my left leg resulting in complete loss of strength in my quad. 2years later and I’m all good after lots of PT and strength training. So I’m a cautionary tale.
@Mental_Clarity
3 жыл бұрын
Sorry to hear but it's awesome that you're all good after PT and training. Would you mind sharing if you saw any signs that things were about to go wrong when it did? Did it just happen without any warning signs? Just having a hard time understanding what SquatU means by saying "lightweight". 35 lbs doesn't seem like anything alarming at all.
@s9t.peppers
3 жыл бұрын
35lbs total? or 35/side
@matthewkramer6509
3 жыл бұрын
@@s9t.peppers total
@matthewkramer6509
3 жыл бұрын
@@Mental_Clarity no signs other than when reflecting back it was clear that I was putting focused tension on my lower back in an unsupported way. The fact that it was relatively low weight is a testament to how vulnerable a weighted flexion position can be
@bigsalty2003
3 жыл бұрын
@@matthewkramer6509 could you not have done without the surgery?
@larryuk8630
2 жыл бұрын
What do you mean by heavy? I'm 57 in fairly good shape and do JCs regularly with 15kG.
@DrAppleMedia
6 ай бұрын
Heavy is relative to the lifter. Basically don't treat this as an exercise where you need to go near your one rep max. Basically approach it from the mindset of mobility and prioritize enhancing form instead of just upping the weight
@larryuk8630
6 ай бұрын
@@DrAppleMedia Thank you
@ZippyLikesZippers
Жыл бұрын
Nocebo: The Video
@joeynumbuhs
3 жыл бұрын
Invented by George Jefferson to help Weezie with her stiff back.
@DrVictorLopez
3 жыл бұрын
Gold value info, thanks for sharing!!! 💪🧐
@TotallyVeracious
2 жыл бұрын
Is the assistant here trying to bore a hole through Aaron's head with his penetrating stare?
@HeyIntegrity
2 жыл бұрын
what about the thoracic spine? Can we do movement thoracic extensions. Is this okay as rehab for old compression fracture? Somthing like a loaded cat camel?
@darylhill9400
7 ай бұрын
Millions and millions of years of human evolution but the spine doesn’t like flexion L O LL O L
@reredrummer123
2 жыл бұрын
Love the video but is this just based on that one study you looked at? It has an extremely small sample size e
@danielericcadonna7265
3 жыл бұрын
Thank you, very informative video as always! I have question: what would be the limit between the "safe zone" and the "risk zone" in term of weigth? Are there any indications about that in literature? For example I use Jefferson curl as part of a mobility routine but I never went over 4 kg of overload for precaution (bodyweight of 70 kg)
@Francesco_Di_Pereira
2 жыл бұрын
Have you find an answer?
@danielericcadonna7265
2 жыл бұрын
@@Francesco_Di_Pereira Hi Francesco, a definitive and specific answer no. However I'm still using the Jefferson curl as part of a mobility routine without going too high with the weight (I've progressed up to 15 kg as maximum). I would say that if one uses the principle of progressive overload and not too much exercise volume, the Jefferson curl can be a great exercise to eccentrically condition the back extensors muscles.
@aaronshafer5513
10 ай бұрын
I'd stay at 25% body weight or less. This is not a heavy weight exercise as you are strengthening the end range (weakest) of motion of the extensors.
@jacobrobles688
3 жыл бұрын
Thank!! Saw a Jefferson curl on Instagram and thought WTF. Immediately wanted to know what you thought
@curvefitness7354
3 жыл бұрын
Watch Wrestling, if you haven't. Wrestlers are having there back not as rounded but close to the J.C at the bottom. Kids from a young age get that experience and strengthen there back who do wrestling. Older people who do not have good movement capabilites with their back rounded usually hurt themselves. In Wrestling since I started late Jefferson curls helped me. Btw wrestlers are picking people up, rounded at times, with their own bw
@Spiritus1130
Жыл бұрын
How do you talk about using light weights woth the Jefferson curl without mentioning wth is light weights? I feel like he really saying don't do them especially since he recommended that stretch thing at the end.
@ironbell7756
3 жыл бұрын
Question for you! Could a left ankle impingement cause hip impingement on the right? I have poor dorsal flexion on my left ankle that I’ve been working on and it seem to be getting better but not my right hip is flared up all the time, it even hurts when I do the McGill big 3 (got that from you) but feels better after RDL’S lunges and light squats. I am however sitting on average 5 hours or more a day now because of the pandemic and work. Thanks Doc!
@martialpath1270
3 жыл бұрын
What should be a heavy weight in this exercise? Can we do little progressions to more and more weight increasing that limit?? Would be 10 kilos too much?
@g49385
7 ай бұрын
Stuart McGill would actually disagree with your assettions in this video. If you load the spine in this manner it will model to handle these loads with these geometrys (he has said as much). Also a human spine is not a pig cadaver. Live tossue remodels and people do not do 10 or 12 thousand reps in a training session.
@jackarnoldy8966
10 ай бұрын
If you're gonna critique the Jefferson curl you should at least find someone who knows how to do one, the guy who was performing them in the video was only going like 2/3 of the way down and was bending his knees
@GhostRanger5060
7 ай бұрын
Ego lifters gonna be disappointed by this video.
@LetsPlaywithDDae
3 жыл бұрын
If I hold a neutral spine with a heavy weight to stretch my hamstrings, is that fine?
@normaninferrera3488
3 жыл бұрын
Yes that’s called a Romanian deadlift, also a great workout to develop the hamstrings
@LetsPlaywithDDae
3 жыл бұрын
Norman Inferrera I don’t bend at the knees thou. I guess it would count as just the eccentric movement of the RDL?
@normaninferrera3488
3 жыл бұрын
@@LetsPlaywithDDae small amount of knee flexion is normal, it actually allows for you to stretch the hamstrings more
@keropnw3425
Жыл бұрын
Why does the angle of the fibers effect the muscles ability to resist shear forces on the spine? Wouldn't it still function the same way only weaker?
@MrLandonBlack
4 ай бұрын
The force vector changes compared to the plane of the shear. So it still acts with equal force but a lesser proportion is resisting the shear. That is what he is showing with the arrows.
@rommanar.r5333
3 жыл бұрын
If I do rdls but with slightly straight knees "my main target is to lengthen my kinda stiff hamstrings" ..is that okay?
@PrimeMatt
3 жыл бұрын
Stretching is mostly a neurological adaptation, hamstrings can't really be 'lengthened'.
@rotanux
3 жыл бұрын
@@PrimeMatt meh... While there's definitely a neurological component about muscle flexibility, Muscles themselves can definitely be "lengthened" on a structural level
@oldvlognewtricks
2 жыл бұрын
@@PrimeMatt How is the tightness or the lengthening not also a neurological adaptation? Whatever the source of the tension, the muscle ends up able to become longer once it is released.
@nonobebert7646
Жыл бұрын
What is considered light ?
@Davegold4536
3 ай бұрын
Y'all need to realize that it is an extension excerice not a flexion excerice. You need the flexion mobility to go full ROM but it is still a spinal extension exercise. If you wanna do hard spinal flexion you do hanging Abd crunches 😂😂😂
@yingying-pw2cg
3 жыл бұрын
hey coach is 7kg considered heavy? the knees over toes guy recommends Jefferson curls in his program and I'm kinda scared to do it..
@christianlarsen2575
3 жыл бұрын
its fine
@andygoodall4834
3 жыл бұрын
I have a lot of trouble with SIJ injuries and one of the lifts I have had recommended is the barbell Jefferson deadlift. Do the same principles apply as the Jefferson curl? i.e. should I avoid under load?
@andersley7107
2 жыл бұрын
Don't listen to SquatU on this. He doesn't know what he's talking about. Loading is absolutely fine.
@yogabyaakaash
3 жыл бұрын
Do you really need to do this as part of daily strength training?
@daledykes9253
2 жыл бұрын
I can’t forward bend the least bit, with knees locked, without experiencing nerve pain behind the knees.
@Beardymanlol
2 жыл бұрын
Since nerves are a continuous chain that pass through many structures that could bind it along the way, you dont want to to go to an end-range that creates this sensation. I've been advised against pushing nerve glides to end-range many times! Good luck!
@Sweet_TRT
3 жыл бұрын
Athlean X who?
@andersley7107
2 жыл бұрын
"I don't want you to fear movement of the spine"... Proceeds to instill fear in a multitude of different ways across a multitude of different movements. I can't believe I gave this man a view. Hopefully people will see some of the comments and realize not to listen to him.
@scarred10
Жыл бұрын
I dont see any fear installment he is advising you not to heavily load end range lumbar flexion and is a doctor of physical therapy.
@berner
3 жыл бұрын
Neverson Curls
@Master.Maverick
9 ай бұрын
Guess it should be called the Jefferson Stretch
@independentautomobilerepai7766
Жыл бұрын
What is your medical education? What are your experience qualifications?
@rangosantana
2 жыл бұрын
My experience says it is possible to do it heavy. You need to take it slow though. But definitely not for everyone.
@scarred10
Жыл бұрын
Experience is not evidence,do you know that.
@rangosantana
Жыл бұрын
@@scarred10 as far as I know there is no evidence suggesting it's harmful. That's why I referred to my experience.
@scarred10
Жыл бұрын
@@rangosantana not specifically for that particular,it hasnt been studied.However there is ample evidence over decades of repeated loaded full range flexion being injurous to discs.That evidence is from stu mcgills lab and repeated many times and corroborated with intramuscular electrode readings on humans,its his entire career.Now that does not mean some people can do it unharmed but the risk is high at population level.So,why would any trainer take that risk.
@lmc4964
3 жыл бұрын
just started doing them with light weight but want to get wrists below toes in time and maybe up to 1/4 body weight KB
@Limbaugh_
2 жыл бұрын
Thanks for info but I disagree with your conclusion
@dannymelody
3 жыл бұрын
I hurt my lower back like 5 years ago from a heavy squat. Is this safe for me to try with low weight or should I avoid flexing the lower back ?
@Mjzzz11
2 жыл бұрын
Don’t avoid flexing the lower back. There is nothing damaging about it.
@randomcommenterphd893
2 жыл бұрын
Check whether you are flexion-intolerant first, my dude
@samborn1
3 жыл бұрын
Great knowledge. thanks sir
@advaita.athlete
3 жыл бұрын
Thats how you teach
@giovannisoave9634
2 жыл бұрын
There's no point to Jefferson curls. There are plenty of lower back stretch exercises that are far safer.
@MFitEngineer
3 жыл бұрын
Great !!!!
@SquatUniversity
3 жыл бұрын
Thanks
@aflatoon2729
3 жыл бұрын
I just revised vector
@Alejandro-te2nt
2 жыл бұрын
I thought this was called a Spanish deadlift
@TheFrancescovideo
Жыл бұрын
too many bias, dc mcgill knows good his mustache,...go on the second 5.38 and see how much the lifter uses his back rounded with high load
@satchycollins3985
9 ай бұрын
Thanks
@mechanical30
3 жыл бұрын
make some stretching exercises for back
@boyananakiev4896
3 жыл бұрын
I have not seen a single person try and load jeffersons curls ever. As someone with lower back pain it actually feels pretty good when I stretch it, of course you have to be a moron to actually load this exercise, 4-8kg kettlebell is all you need. You also get a great stetch in your hamstrings. In general why would anyone start heavy loading exercises that are meant to stretch you and not to build muscle? Load it as much as needed to feel a good stretch (if you even need weight) and that's it, that should go with almost any exercise you're doing for the purpose of stretching and not hypertrophy.
@ArOlfDaMonStEr
3 жыл бұрын
i used to think the same thing, that spinal flexion under load was dangerous until I came across this training group. instagram.com/p/CCr2LSEJC3w/?. you're not a moron to load this exercise, you're a moron to load this exercise without proper progression and years of slowly building it up. jefferson curl contributes to strengthening of the thoracolumbar fascia as well as eccentric strengthening on the lats which is one of the biggest contributors to spinal stability.
@ArOlfDaMonStEr
3 жыл бұрын
building muscle and stability of the spine are 2 different things. just because an exercise doesn't build muscle, doesn't mean it wont contribute to having a more stable and mobile spine.
@PrimeMatt
3 жыл бұрын
Read Stuart McGill's work on 'stretching' the back, it is generally not a good or beneficial thing to do.
@ArOlfDaMonStEr
3 жыл бұрын
@@PrimeMatt i have read it and i personally disagree, I think stretching and training through range is ideal for spinal health
@Tee468
2 жыл бұрын
Uhh what? There's plenty of videos on KZitem of people loading this exercise and maxing out on it safely. Hell Vadim Kozevnikov, an olympic weightlifter, does them in his training.
@mitchellboring2709
2 жыл бұрын
Zercher Jefferson Curl or nothing
@3DHDcat
3 жыл бұрын
Hah.. I did zercher 50kg straight up, probably was more of a good morning than a jc
@karthik_silkroads
3 жыл бұрын
the homie Ed!!!
@PrimeMatt
3 жыл бұрын
Ferris has a lot to answer for 😄
@TheRecck
2 жыл бұрын
Para cuándo el Canal en español? 🤙🤙🤙🤙🤙🤙🤙
@lifeisgood070
2 жыл бұрын
That guy needs a lot of mid-upper back work. Probably y-t-a’s or some mid trap stuff. I think jefferson curls are ok with 15-25% of your deadlift weight. So 135 zerker should be ok
@lifeisgood070
2 жыл бұрын
I will say 1 thing… like he says you lose sheer ability so you MUST keep the weight close to your body as heck. You let it drift out then it does more damage than help
@scarred10
Жыл бұрын
You think is not evidence
@سلمانالعتيبي-س2ل
3 жыл бұрын
best contet creator
@TyronPiteau
3 жыл бұрын
I agree. One of the best content creators on KZitem
@SquatUniversity
3 жыл бұрын
Thank you!
@jmg6012
Жыл бұрын
Wrong. Jefferson curls are an incredible exercise. Don’t listen to this guy.
@ShepherdschapelYTexplainsbible
2 жыл бұрын
Shepherdschapelcom Theseasonorg 1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23 2. UNDERSTAND the wages of sin is death. Romans 6:23 3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9 4. REPENT of your sins Luke 13:3 5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15 6. PUT ON the whole armor of God. Ephesians 6:11 7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4 8. WATCH and PRAY until the true Christ returns. Luke 12:37 Remain as a chaste virgin waiting for her true husband. 2 Corinthians 11:2
@fuerzabasadaenevidencia9065
3 жыл бұрын
Great
@SquatUniversity
3 жыл бұрын
Thanks!
@andersley7107
2 жыл бұрын
SquatU once again showing that he doesn't understand pain and injury.
@stylezofom
3 ай бұрын
I hope more people see the fraud that this guy is.
@scottessery100
3 жыл бұрын
what are the dangers of the oposite....extreme bench press arch
@scarred10
Жыл бұрын
Its end range extension so the spine is compressed but not under external load so not so much stress,it will hurt some people though.Theres no need for the back arch outside elite powerlofters trying g to gain a comp edge.
@niltons.spagnuolo
3 жыл бұрын
If you published the videos with translation into other languages, people from other countries could understand what you said.
@Kesevar
3 жыл бұрын
Such a dumb exercise, i'm surprise how popular it is among some coaches
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