I have disc degeneration and herniated disc and arthritis in my lower back L4. I started doing knees over toes and OH MY GOSH BRO ITS AMAZING! I did Jefferson curls with 5 pound dumbbbems and I'm a average guy 5'11 168. I've always lived in back pain because of the army. I did Jefferson curl and got my flexibility and painless in my lower back. I practiced the movement first then did weights. Absolutely amazing. Not every exercise is for me with knees over toes but this one was
@andonii46
3 ай бұрын
is it still helping?
@genises200
3 ай бұрын
@@andonii46 Yes. Although the disc in my back is little to none. This is far better than doing nothing or what they gave me at PT
@sagebauer1077
3 жыл бұрын
Just started doing these! one week with no weight, then the next week with an empty barbell. It feels really good!
@MovementProjectPT
3 жыл бұрын
Awesome! Thanks for sharing. This is definitely one where you don’t want to add a ton of weight to the bar. Just focus on high reps and increase the weight with traditional deadlifts! Thanks for the comment and support Sage!
@clarity2115
Ай бұрын
are you still doing these?
@stephm4047
Жыл бұрын
0:12 The Jefferson Curl (along with the Jefferson DeadLift) is named after circus strongman competitor Charles Jefferson (1863 - 1911), who, originally from Canaan, New Hampshire, traveled and performed with Barnum and later with Barnum & Bailey, and was known for chain breaking and lifting very heavy weights.
@MovementProjectPT
Жыл бұрын
Spectacular! I just looked it up and found proof of this! Well done!
@mindfulmomentswithColm
Жыл бұрын
I like that 1 leg trick. I recently made a connection with legs and back. They're connected literally!
@owo7094
2 жыл бұрын
I lack hamstring mobility (so can't touch toes) and have a low back pain at the deep stretch at the bottom but before I had some pain even without exercises, now in most cases it disappeared I just did twice the past week and let's see in a month how it goes but overall it feels great Edit: doing it after workouts with a 6kg dumbbell as a stretch exercise, not as strength/muscle building
@ifeanyichukwu3644
Жыл бұрын
progress?
@owo7094
Жыл бұрын
@@ifeanyichukwu3644 ehm I kinda did once in a while not everyday, it feels slightly better as soon as you do it more often, I feel a deep stretch to my low back with a little bit of soreness (not pain) which feels good, once done with the exercise it does feel better Now I included oblique exercise to strengthen even more my core, overall I feel better but my mobility still suck 😂
@ifeanyichukwu3644
Жыл бұрын
@@owo7094 I hope we both get my mobile
@azimash
6 ай бұрын
Any better now?
@djhdjjdjshs5952
3 жыл бұрын
Thanks for your content. Best channel ever
@MovementProjectPT
3 жыл бұрын
Thanks for the kind words. I wouldn’t go that far, a long way to go haha
@BloodyFox1
Жыл бұрын
You're supposed to keep your legs straight throughout the movement, and also do it from an elevated position
@Mr-mopar
Жыл бұрын
Im 48 with two herniated disc and with a decade of sciatica issues. I never thought I would be able to do this but I am and now using a slant board. I do them daily with heel taps and slant body weight squats…wish I did this earlier.
@clarity2115
Ай бұрын
are these still helping?
@Mr-mopar
Ай бұрын
@clarity2115 yes I just did them this am...I got my wife using the squat board almost daily now. I also added a reverse squat with bands for back and hip health.
@clarity2115
Ай бұрын
@@Mr-mopar awesome, thanks!
@gmnboss
2 жыл бұрын
Because Thomas Jefferson practised it often with that lady
@CH-tv1cy
2 жыл бұрын
It was invented in 1853 by Thomas Jefferson
@MovementProjectPT
2 жыл бұрын
The ghost of Thomas Jefferson 😉
@thetruthshouldbeclear8602
2 жыл бұрын
Yeah, he was an avid bodybuilder and ran many miles per week ( 150 miles). He also had the highest push-up record of 150. The man was a beast. At a conference he was assaulted by 3 guys. Jefferson beat them all down sending one of the three to the nearest hospital with broken ribs, knocked the other one down, and the other one fled by running away. Jefferson ran after him but was unable to catch him from fighting 3 guys.
@shanebaird543
Жыл бұрын
I am doing these on a slant board with 5lb dumb bells. It makes my lower back pumps insane. I started with body weight. I love it!
@MovementProjectPT
Жыл бұрын
Awesome! Glad it's working for you! Just progress the weight very slowly
@clarity2115
Ай бұрын
aare you still doing these?
@shanebaird543
Ай бұрын
@@clarity2115 I haven’t in a while but my lower back is super solid. I mixed in some other exercises and mobility drills to address the lower back, stability and hip alignment. I am surfing and deadlifting heavy with zero pain. I was having pain but my protocol definitely solved it fairly quickly. I still do forward bends on my slant board and will mix in some Jefferson curl type movements going from standing on the board to forward bend and back to standing. I should ramp it up and see how it feels.
@summondominion
2 жыл бұрын
This guy is NOT doing the jefferson curl at all Hes basically doing a romanian deadlift The jefferson curl starts chin tucked and you go slow and bend at wach vertebrae on the way down. That's literally the point of the exercise its NOT to strengthen the lower back. Its meant to strengthen the entire chaim and give better mobility #2 your hips shpuld NEVER move back and your legs need to stay locked Im sure this guy has some kimd of piece of paper and will say im wrong...but im not...he it Hes doing a Romanian deadlift...not a jefferson curl
@MovementProjectPT
2 жыл бұрын
I stopped reading your comment when you said the jefferson curl is not to strengthen your back. Does it improved mobility? I suppose. But flexion with a load is consistently measured as the single greatest way to increase the compressive force on your intervertebral discs. I am doing a Romanian deadlift for part of the video, I made that clear. There are better way to stretch your spine without the concurrent risk that the Jefferson curl brings. Most people spend all day in spinal flexion. Adding this exercise can be harmful. That is the point I was trying to illustrate. The exercises has NEVER been researched in any meaningful way. If you want to add it to your flexibility routine, all I'm saying is do so at your own risk.
@AnTalk_blog
Жыл бұрын
@@MovementProjectPT At around 2:45 you demonstrate the curl but, your knees are bent. Later, on the slanted board we can't see it because you are facing the camera. At the end with the barbell your knees are not stretched either. So, practically it is a confusing video and not the best demonstration of the J-curl. Sorry.
@gibby35412
Жыл бұрын
How many reps do you perform per set? Thanks.
@apeinto5637
Жыл бұрын
🎯 Key Takeaways for quick navigation: 00:01 🏋️ The Jefferson curl aims to strengthen lower back muscles through forward bending. 00:26 📚 Research emphasizes a strong back's importance in preventing injuries. 00:53 🦵 Before attempting the Jefferson curl, mastery of the straight leg deadlift is necessary. 01:53 🍑 Initiating movements like the straight leg deadlift should begin from the ground up, involving toes, calves, hamstrings, glutes, and back. 02:19 ⚖️ Beginners should start the Jefferson curl without weights, focusing on segmental bending. 03:17 🚫 If you have current back issues, especially radiating pain, avoid the Jefferson curl. 04:16 📊 Adequate strength is crucial when attempting this exercise to avoid injury. 05:17 🎯 Test your lifting capability safely by pushing an object with one leg before lifting it. 06:10 🛋️ For back strengthening, consider reverse extensions on an adjustable bench. 06:41 ⚠️ The Jefferson curl can be beneficial, but only if one has gone through precursor exercises safely. 07:08 🔄 Movement and regular exercise are essential for overall health and preventing surgeries and opiate use. Made with HARPA AI
@Yog0rt
2 жыл бұрын
How exactly should the Jefferson curl be applied? I do lots of back squats and deadlifts and often have some minor discomfort/pain in my low back when doing those, would these help?
@MovementProjectPT
2 жыл бұрын
Overall, I'd much rather see you doing other things to address the pain with your squat and deadlift. Since you should be avoiding flexion at the bottom of each of these moves anyway, Jefferson curl is unlikely to help. I'd rather you work on straight leg/romanian deadlift and back reverse back extensions.
@LakerLife
Жыл бұрын
Is this beneficial if you already have lumbar disc herniations?
@MovementProjectPT
Жыл бұрын
I would avoid it unless you have been evaluated.
@jafyl2705
2 жыл бұрын
Just did this exercise for the first time ever with weights yesterday with about 7,5 kg (so approximately 10% of my bodyweight (70kg)), It felt really good and i've improved my hamstring flexibility from doing it just one time. But the next day aka today, i've had a pretty intense pain in my lower back which hurts even while sitting. My lower back muscles also feel sore, but i might have not properly warmed up with the bodyweight version, possibly aggravating my lumbar spine. Hopefully it gets better within the next few days and it's just a result of doing it for the first time + form that can be improved upon a little bit.
@MovementProjectPT
2 жыл бұрын
Hope it improves. This is why I'm not a huge fan of the exercise. Focus on reverse hyperextensions for a few weeks to build strength and endurance
@jafyl2705
2 жыл бұрын
@@MovementProjectPT Yeah, it shouldn't be done carelessly at the very least and should be viewed as more of a stretch, rather than a muscle building exercise. I had this intense back pain for an entire month, which the symptoms of seemed a lot like a herniated disc. But after following the instructions of this video, I've been completely pain free for the past week: kzitem.info/news/bejne/w5mY25ybiYyLnWU. I think the key was improving my glute strength, stretching my iliopsoas/hipflexors and most importantly breathing properly. I don't think the jefferson curl is a bad exercise because so many exceptional athletes use it and are pain free + superhuman capabilities. But using weights shouldn't be rushed whatsoever. It's crucial to have perfect form every rep and in the best case, have somebody coach you, as even I with 3 years worth of training experience struggled to perform it painfree and most likely correctly. I think I need to first focus on getting an extremely solid core/lower back strength before attempting it again. And even then I'll probably use very light weights.
@_JustARandomDude
Жыл бұрын
Do it at the end of your workout since it's when your body is fully warmed up and you're already exhausted so your body automatically tells you to do it with lighter weights
@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.
@MovementProjectPT
10 ай бұрын
Amazing. That's the best I've heard to date!
@kpath74
2 жыл бұрын
Thank you for a great videos!
@MovementProjectPT
2 жыл бұрын
Glad you like them!
@javierg602
3 жыл бұрын
I suffered a disk herniation doing this exercise ( l5 s1 ), after 12 years of working out. One of my biggest regrets in life. Disk herniation can be extremely debilitating, if I could go back on time and never do that exercise, I would. Be careful people.
@ProcyonAlpha
3 жыл бұрын
Fuck dude really? I'm just about to start it now don't know what to do. My physio recommended I start it as I experience lower lumbar pain currently. My MRI showed no herniations, just one degenerated disc. How much weight were you using? I must add I do deadlift every week 120kg with no problems.
@javierg602
3 жыл бұрын
@@ProcyonAlpha I was using 200lbs after warming, of course. I'll be very cautious, and listen to your body. If your back doesn't fill good, or you wake up with pain, I will highly recommend you not to risk it. This is one of those injuries where I wish I could go back on time and not do it. Disk herniation could be extremely debilitating.
@MovementProjectPT
3 жыл бұрын
I’m terribly sorry to hear this. Definitely try to keep Jefferson curl light and leave heavy for the deadlift. I need a desk is far from a death sentence hopefully you were able to rehabilitate
@DementedHobo1995
3 жыл бұрын
@@javierg602 200 lbs??? Of course you hurt your back. Get a trainer 👍🏼
@hoop6988
2 жыл бұрын
@@DementedHobo1995 seriously this dude is basically begging to get a herniated disc.
@daledykes9253
2 жыл бұрын
I commonly read that this is useless without locked knees. But stretching with locked knees hurts me just thinking about it.
@andrewballance766
2 жыл бұрын
Locked knees don't afaik magically achieve anything, in fact if you have even the slightest hyperextension - speaking from experience - in them it's arguably not a good idea. If your muscles are activated properly for stability & some reverse inhibition, that's really all you should be looking for.
@gildagarcia59
2 жыл бұрын
will this work if I have mild facia arthrosis around my L4? thanks!
@MovementProjectPT
2 жыл бұрын
Back strengthening will definitely help you! Jefferson curl is not one that I would start with however. Unloaded back extension, reverse back extension (sometimes called reverse hypers), and importantly - mobility treatments. Segmental mobility using balls or a PT to help get you started. Never push into increased pain
@gildagarcia59
2 жыл бұрын
@@MovementProjectPT thank you for responding! Will continue with my rehab and maybe buy a ball to do some more exercises. Thanks!
@antoniol1267
3 жыл бұрын
i have been with piriformis impigement for 6 months. how can i eliminate the pain? i have visited fisioterapists and strech a lot... i am totally tired of the situation...
@MovementProjectPT
3 жыл бұрын
I’m sorry to hear about your troubles. Typically when I hear that it means there’s more to the problem than the piriformis. Usually the tailbone or lumbar vertebrae are not moving appropriately. Try this stretch series to see if it helps. kzitem.info/news/bejne/wo2Y36ljqIR9qqw
@antoniol1267
3 жыл бұрын
@@MovementProjectPT thank you
@thetruthshouldbeclear8602
2 жыл бұрын
Antonio , did it help?
@RowdyYates
2 жыл бұрын
Do not stretch at all. Try very careful strengthening of hip, butt and piriformis.
@netslum12
3 ай бұрын
Nice video
@MovementProjectPT
3 ай бұрын
Thanks
@limitisillusion7
Жыл бұрын
I don't like the look of it, so I'm gonna keep not doing it. When I do seated dumbbell good mornings, I can feel my lumbar get tight as it expands a bit. I see no point to push my luck. Lumbar doesn't have the moment arms to be going into tons of flexion in my opinion.
@MovementProjectPT
Жыл бұрын
Great comment. I am not a fan and prefer to focus on RDL.
@lmc4964
3 жыл бұрын
being doing it for about 6-8 week now, I can get fingers at toe height with a 10KG KB or plate, but guessing it will take many months to get the wrists past the toes. Adding a deficit landmine RDL to see if it will help
@MovementProjectPT
3 жыл бұрын
No need to force anything on this one. Just do it slowly and gently for mobility and control
@clarity2115
Ай бұрын
aare you still practicing this movement?
@johnkmoughan
3 жыл бұрын
What were you reallllly doing behind the demo text???
@MovementProjectPT
3 жыл бұрын
I was doing the editing I should have been doing before I posted this!
@joseakajcp
3 жыл бұрын
At 6:14 wouldn't you want a posterior pelvic tilt while doing these?
@MovementProjectPT
3 жыл бұрын
Bracing in the lower abs is helpful here but not a PPT. That will make it much more difficult to activate your gluteals and low back. That being said, it All depends on the persons spine control.
@Jimmysage3273
6 ай бұрын
It’s called a Jefferson curl because he was bent over signing papers so often he ended up having a ripped core absolutely juiced up in a powered wig
@gkieninger6567
Жыл бұрын
Thomas Jefferson used to hit these every morning.
@MovementProjectPT
Жыл бұрын
That's not all he hit
@ManishPrajapati-sb9ge
3 жыл бұрын
Do u have kyphosis
@MovementProjectPT
3 жыл бұрын
We all have slight Thoracic kyphosis. Do you mean like a pathologic kyphosis? No
@bingobongo9340
2 жыл бұрын
DEMO COMMENT
@MovementProjectPT
2 жыл бұрын
Haha, I need to hire a video editor. Good news is I don't think that has happened again since
@glennmiller3957
Жыл бұрын
Cheers great vid, check out TOM MERRICK channel on how to do Jefferson curl
@MovementProjectPT
Жыл бұрын
His Channel is great. One thing he doesn't highlight in that video is the neural stretch component with the knees extended. In other words, it's not just a hamstring stretch when your knees are locked out. Thanks for the comment!
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