2 Reasons to do Jefferson Curls Regularly (Even if you don't have back pain!)

The biggest fear that most people have with Jefferson curls is that you have to round your back to do them. We've all been told to maintain good posture, stay upright, and brace our core to stay safe.

Let's clear up some facts about rounded backs.

First of all, a straighter spine when lifting is NOT automatically safer or better; in fact, the opposite may be true.

Research shows that stiff, rigid, neutral postures can drive excessive muscle co-contraction and increase pain persistence and fear avoidance.

Lifting with a rounded back can have biomechanical advantages over more neutral positions.

Some data shows that lifting with a rounded back can generate lower compression and total loads at some lumbar levels compared to neutral lifts.

Lifting with a rounded back may improve lifting efficiency and performance.

Some data suggests that a degree of lumbar flexion can enhance lifting performance by improving length-tension mechanics and reducing muscle activation. I can speak to this personally, having done deadlifts in competition. Starting my setup with a slightly rounded back has allowed me to lift more weight in a more comfortable position.

Bending your back during lifting does NOT predict lower back issues later on.

The current data shows that lumbar flexion during lifting is not associated with later onsets or persistence of low back pain.

Now that that's cleared up. Let's talk about why Jefferson curls are so great.

1. You learn how to move and trust your spine under load, not just how to brace it

Many people can brace their core quite well in structured positions like standing tall or holding a plank position (think of bracing as if someone is about to punch you in the stomach). But as soon as they have to bend forward or brace in an awkward position, which you'll naturally be in in your day-to-day life, everything feels off.

If you've ever carried on of those old tube TVs from back in the day or had to move a couch up a flight of stairs, you realize that you don't have the luxury of both feet parallel, spine perfectly flat, and lifting at your own speed in an air-conditioned gym.

Real life is different. That's why you need to...

2. Build strength and tolerance of all your spinal structures in flexion

Jefferson curls teach slow, sequential control of your spine. Think of every vertebrae as a separate joint, because they are!

Because this transfers better functionally to regular everyday movement, you'll be better prepared when you inevitably need to lift in an awkward position.

I don't know that I've ever picked up my daughter with a perfectly flat back. But because I do Jefferson curls regularly, my body can handle it, and I have zero pain.

Even if you have no back pain, it gives you more movement options that feel safe and strong. And more options mean more resilience.

Start light, even just using your bodyweight. Use a slow tempo and stop short of pain. Progress gradually as you're able to. Think of this as exposure therapy with dumbbells and plates.

To your good health,

Coach Stephen

Thanks for reading.

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