Jefferson Curl
Standing on a platform with a light barbell, round the spine forward one vertebra at a time, then reverse it.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Hamstrings, lower back
- Loads
- Hips, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Good Morning (Barbell)Try it if it feels okay
The bar stays on the back and the spine holds a neutral arch instead of rounding.
When it stalls, these usually help
Direct work for your lower back, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.