Jefferson Curl (Barbell)

A loaded spinal flexion stretch where the barbell provides external resistance to deepen the curl and stretch the posterior chain.

Instructions

1. Stand with feet hip-width apart holding a barbell at mid-thigh level.
2. Relax your head and begin flexing your spine vertebra by vertebra, starting from the top.
3. Allow your arms to hang as gravity pulls the barbell downward.
4. Continue the flexion motion until you reach maximum stretch in your hamstrings and lower back.
5. Slowly reverse the motion by extending your spine back to the starting position.

Tips

• Move slowly and deliberately through each vertebra to safely mobilize the spine
• Use light weight to maintain control and prevent injury
• This is primarily a mobility and stretching exercise with some strengthening benefits
• Hold the stretched position briefly if flexibility allows
• Feel a gentle stretch rather than pain throughout the movement
• Excellent for improving spinal mobility and hamstring flexibility