You’ve probably heard the idea that when lifting weights, you should always keep a straight, flat back, right?
As with anything… context matters!
Let me introduce you to the Jefferson Curl.
The Jefferson curl is a cool exercise that’s all about spinal mobility and flexibility.
If you’re a dancer, this exercise can really do wonders for your spinal health and overall mobility.
As we know, dance often involves a lot of bending and twisting, so while creating stability with a “flat back” in many movements is important, being able to flex the spine is equally as important!
The Jefferson curl gives you that freedom of movement, helping you get more flexible and agile.
Plus, it’s a great way to help prevent injuries since you’re working on making your spine strong and flexible.
Of course, it’s good to remember that doing the Jefferson curl right is essential, especially if you’re new to it..
How To Perform The Jefferson Curl
First, stand with your feet shoulder-width apart and hold a weight (like a barbell or dumbbell) in front of you. Start with a light amount of weight until you feel confident in the form.
Then, starting from the top of your spine, you slowly and carefully curl down through each vertebra, letting your head and torso fold forward. Yes, just like modern class!
The key is to control that weight as you go down by engaging your back and hamstrings. It can feel a bit strange at first, but that’s part of the point!
When you hit the bottom of the curl, reverse the action and slowly, one vertebrae at a time, roll back up – this is where you’ll really feel the hamstrings engage.
Remember, adding weight to a move like this is new, so take your time with it. Start with a light weight, and pay attention to how your body feels. If you feel any gripping or pinching in your lower spine as you roll up, stop the exercise and slowly roll up without the weight. You may need to start with a lower weight or rest longer between sets.
Sprinkling in the Jefferson Curl into your training can safely unlock new levels of spinal mobility while dancing or doing any other activities. A strong and mobile spine is more agile, less prone to pain, and less prone to injury.
Want a visual of Coach Amber performing this move? Check out this form video.
So, do you think you’ll try this move next time you hit the gym? If you do, please let us know! And, if you’ve got questions about form, feel free to send us a form video by tagging us on Instagram @dancerswholift, or emailing us at dancerswholift@gmail.com!
Want more training tips? Give these client favorites a read: The Magic of The Single-arm Lat Pull-Down, Training Tip Tuesday: Weighted Crunches, 10 Vegan Protein Snacks That Won’t Kill Your Calorie Goal
