JEFFERSON CURL N=1 CASE STUDY Gettin back in the groove after the American Open, with power snatches up to 85kg. More importantly, I started my progression with the ever so controversial Jefferson Curl. Ive known about this exercise for a long time and have seen it used by high level gymnasts, but I never recommend anything that I havent tried myself. So here goes. Much of the research on spinal disc pathology is conducted on cadavers (dead people). Obviously, those tissues have lost the ability to adapt to stress. The idea behind the Jefferson Curl is not to weaken spinal structures with repeated/loaded flexion, but to strengthen them through a VERY graded and gradual progression. Im starting with 3 sets of 5 with 10lbs, 2-3x/week. Will increase reps to 10, then lower reps and increase weight. My goal is 3 sets of 10 with half body weight in 6 months. My controls are poor, but outcome measures will be subjective reports of how my back and hips feel deep into a training cycle (I generally feel like shit), number of training sessions missed due to back pain in the next 6 months, and spinal segmental flexion using an inclinometer (currently Im pretty much unable to reverse my lumbar curve without load). I also started a double arm hanging progression today. Shoulders already feel better.
Posted on: Wed, 17 Dec 2014 16:39:25 +0000
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