Jefferson Curl

A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load.

How to do it

1. Stand tall holding a light dumbbell with straight arms, feet roughly hip-width.
2. Tuck your chin and begin rounding the spine from the top, one vertebra at a time.
3. Curl down slowly, letting the weight hang and keeping the legs mostly straight.
4. Reach the bottom with the back fully rounded and a stretch through the hamstrings.
5. Reverse it, restacking the spine from the bottom up back to standing.

Tips

• Use a very light weight -- this is a controlled mobility drill, not a heavy lift.
• Round segment by segment; do not hinge at the hips like a stiff-leg deadlift.
• Move slowly and never bounce at the bottom.

Muscles

Primary: Erector spinae, Hamstrings

Secondary: Glutes (max)