JEFFERSON CURL

JEFFERSON CURL The Jefferson curl is a great exercise for developing back flexibility and strength (mobility). With the mobility gained it will make your back more resilient and also the foundation for other more advanced calisthenics skills like press handstands, handstand pushups etc. It’s used extensively by gymnasts and many physiotherapist also prescribe these for back issues. Depending on your flexibility you may either start on the floor (if not very flexible) or an elevated surface (if you are more flexible). This demo shows the elevated surface version. Start with no weight first to get used to the movement pattern. Once you are confident, you can add weight, starting with maybe 5kg or so. Weight can be gradually increased to about 25-50% of body weight. Start with feet apart, put chin to chest, round the upper back protracting shoulder blades and start to lower and round the lower back. Then grab the weight and let the weight pull you down further with control. Hang at the bottom and feel an active stretch while maintain core tension. To come up, engage the core a bit more, then using the lower back strength, pull up with control, slowly straightening vertebrae by vertebrae, keep the chin to chest till you are almost straight, then lean back a bit. Work up to 5-10 reps, 2 sets. 2-3 times a week. Can increase weight once you reach 10 reps. Robin Chee, WSWCF Certified Trainer Founder, Electrum Fitness #activesg #ageisjustanumber #bodyweight #bodyweighttraining #calisthenics #convictconditioning #fitness #fitnessmotivation #flexibility #getactivesg #over50fitness #progressivecalisthenics #seniorfitness #singaporefitness #handstand #handbalancing #jeffersoncurl