Barbell Jefferson Curl
The Jefferson curl holding a light barbell: the bar hangs from straight arms and adds a gentle pull to the spinal roll-down; the load stays very small.
How to do it
Setup
On a low step, feet together, knees straight, a light bar held overhand at the thighs.
Steps
- Drop the chin and peel the spine down, the bar sliding down the legs.
- Let the bar sink below the step as far as the hamstrings allow.
- Unroll to standing from the bottom of the spine up.
Common mistakes
Loading it like a deadlift: the curl starts with no weight and grows in the smallest steps. Letting the bar drift away from the legs: keep it close. Dropping fast into the stretch: every segment moves slowly.
Breathing
Slow exhale rolling down, inhale rolling up.
