Going too heavy
This is a mobility drill — heavy loads in spinal flexion are dangerous.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗Hinge · Full Body
Jefferson Curl
Coaching cues
- Stand on a platform; hold a light weight; intentionally round the spine
- Curl down one vertebra at a time — chin first, then thoracic, then lumbar
- Hang at the bottom; breathe into the stretch
- Stack back up one vertebra at a time; light weight ONLY
Common faults 2
All movement at the lumbar — no thoracic segmentation
Thoracic spine is locked; only the lumbar curls.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗