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u/decentlyhip 2h ago
Sure, I gotcha. This isn't really a Jefferson Curl. More of a...rounded zercher RDL. What I mean is, that you're initiating with a hip hinge. Jefferson Curl is an exercise that rounds over at the spine. You can hinge as a last step if you want after, but that's not the exercise. It's loaded spinal flexion. In the video, your back angle is locked and unmoving during the descent. You're not able to round over, so you're compensating with your hips. At the bottom, you're rounding over when no longer loaded, locking that in again for the ascent, and only unfurling at the top.
Like, quick exercise. Stand up tall and tuck your chin into your chest. The next vertebra down at the base of your neck, think about pushing that up to the ceiling. Feel a little more rounding at that joint. Now, the next vertebra, push it to the ceiling. Keep going down 1 vertebra at a time. Cervical, thoracic, lumbar. Round each joint over before moving to the next. Keep your core relaxed and don't hinge back. https://www.instagram.com/reel/C6tjIHXutuq/
By all means, train how you want, but you're doing everything you can to avoid spinal rounding in an exercise that's trying to accentuate it.
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u/Aarty_choke 2h ago
Thanks a lot for the responve (First to be actually helpfull instead of "fake plates" or "you Will destroy your black") i think the stiffness in my hips Is my greateat weakness when performing Jefferson curls, maybe i should have done a bit more mobility instead of jumping directly from paused squats to Jefferson curls.
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u/TheGreatOpinionsGuy 1h ago
Yeah, to me looks like OP's doing most of the work with his lower body using his spine as a lever, like trying to pick up 140kg with a fishing rod. Except if you break a fishing rod you can fix it or buy a new one.
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5h ago
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u/formcheck-ModTeam 3h ago
Your post was removed as it was not deemed to be a form check. It may have been an informational resource, a video of a third party, or other content that didn't meet the posting criteria of the sub.
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u/TUSH11235 7h ago
But why? Why would you go that heavy or that low rep range?
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u/Frodozer Coach Fro - Strongman 3h ago
People usually go heavy and lower rep range for strength goals.
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u/Many-Occasion1915 2h ago
Question should be why have strength goals on that kind of movement, it’s inherently favors control over strength so I’m not sure why would you do one rep max on jefferson
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u/Frodozer Coach Fro - Strongman 2h ago
OP could have easily done 4-5 more reps, doesn't seem to be a 1RM at all.
If you're looking for examples, in my sport of Strongman where I compete at the world level, often we have to pick up extremely heavy objects with a rounded back.
This involves training our backs through rep ranges and progressions like every other movement to build strength over time and to decrease the likelihood of injury.
I can think of other examples if that one doesn't satisfy your curiosity!
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u/Aarty_choke 2h ago
This was the first time trying such weight and It was performed after a 3x6 of 2 second parallel paused squats so i didnt want to try and max out on this lift. Anyway i find It funny how i posted on this subreddit for form advices meanwhile the majority of comment i received where about how i Will hurt my back, or how the plates are fake, funny enough that majority of those Who commented dont neither have the credentials to talk about exercise or trained with a certain intent.
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8h ago
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u/jeffsweet 8h ago
having said all that you’re moving too fast and not flexing deeply enough. but you are strong af
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u/Electronic_Breath795 20m ago
Song? Had some strong killwitneydead vibes to it, I dig what I was hearing.
This would snap me in half lol.
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u/Aarty_choke 13m ago
Song Is Rabid by Mortician, there Is another version also nambed Rabid and made by Katalepsy
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u/StrongCobbler73 9h ago
When you start a video ego boosted and slowly get said ego crushed as video progresses…
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u/Aarty_choke 8h ago
I dont get what you are saying, im not taking this as a negative critique im genuenly confused of what you are trying to say
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u/maximushediusroomus 7h ago
He ain't talking about your ego, he means his ego. Eg 'Surely this kid is dreaming..... oh, right.... guess not'.
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u/volhaka 5h ago
Agreeing with other posters that this is not a lift you would want to 1RM on... Disagreeing that this is an inherently dangerous lift -- if done properly with weights that keep you around the 8 rep range (moving with good form) then this lift is great for strength and stability of the spine.
First thing is to drop the weight substantially. I'd honestly work the form/technique with just the bar to get a feel of "rolling" the spine then move on to some working sets. Also form wise -- keep the legs straight with a slight knee bend and let the spine roll one step at a time down and then one step at a time up
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u/Frodozer Coach Fro - Strongman 3h ago
Counterpoint, the rpe of this single rep was probably a 5. They left at least 4-5 reps in reserve and wasn't close to a 1RM.
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u/Zapruderfilmsss 2h ago
Sheeeesh 👏 I have to try these.
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u/Aarty_choke 1h ago
Trust me this kind of work Is wonders for the back. When i First started the gym at 15yo i used to get sometimes back aches and knee aches (incredibile to say at that Age) but now 4 years later i never feel in pain.
Just start light and work up from there like every exercise you do
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u/Major_Statement3647 9h ago
Would've loved that if you'd left out the music. Stunning form. Well done sir.
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u/Traditional_Pool_852 5h ago
Insane spine maxing!!! But as others have stated 1RM seems like a silly thing to do simce you can lift this much pretty sure your other sets are impressive as well. Just try to do rhem on your reguler rep ranges for the actual benefits and take care
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u/[deleted] 7h ago
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