Been doing them for two weeks. Might be too early but they drastically improved my back pain and integrity. 10 years of back pain trying all the safe exercises, seeing doctors, pts, and chiropractors. Just had to attack the issue directly. Hoping my back is cured doing these, time will tell.
@@rjelavic @AfterDune @Jason Bader Bader Back isnt perfect but yeah attacking it definitely has made it better. I favor back extenstions over jeffersons but every once in awhile Ill do jeffersons with weight when I feel the need to open up more. I do unweighted jefferson on a regular basis as well, just massaging the range of motion but not trying to open up. The problem I have with weighted jeffersons isnt actually with my back, like if I do them regularly my back feels amazing. It hits behind my knee way too hard and I get knee pain and instability. But my back, yeah jefferson curls are quite effective it just opens up my knee to injury/aggravation. So what does a week look like, something like 2-3 sets 2 or 3 days of back extensions or weighted curls. I take the back extensions to near failure but just doing them to check in is good to - it really depends on your situation and goals. Ill do unweighted jeffeson curls everyday if I remember/feel like it. This is just to check in with my back and get synovial fluid to the joint and some blood to the muscles and to tell my nervous system my back is okay to work.
ANY movement can be trained. Injuries are simply from aggressive loading. Dudes do these with pretty big weights and plenty of guys wreck themselves doing typical deadlifts and squats.
This...this right here I 100% agree with. Whenever I see people say stuff like "don't do a jefferson curl with heavy weight" or "don't go this far down on a dip" I wanna go train it and build up to maxing it out while being perfectly healthly and injury free the whole time just as a big middle finger to them
What has worked for me is the progression: 1. Opposite arm and leg raises (isometric) x 1-3 months 2. Seated Good mornings (partial range of motion) x 1-3 months 3. Machine back extensions + Jefferson Curls
No one is using jefferson curls to build a nice physique. It's a mobility exercise. Why are these dudes talking about you don't need it to build a nice body. Obviously not.
Just like every weighted exercise. You start with just body weight and progress slowly by adding more weight. This exercise can be great for improving low back strength. Strongmen lift boulders off the ground in a similar position and definitely round their backs while lifting huge amounts of weight. But they built up to this.
The PROBLEM is that most people want FAST RESULTS. They lift and they DON'T have good strong solid foundations. It's about BUILDING a STRONG SOLID FOUNDATION over the YEARS. You can have anyone in Athlete Competition Ready in 2yrs... And then it would be Injuries-galore from then on. You can bench your body weight in 6 to 9 months... and then have shoulder/elbows and wrist injuries. The proper risk free injury should take you at least 5yrs before you should be benching your body weight. It's easy to build muscles, as muscle cells adapt every 12-24hrs. Tendons and Fascias takes at least 1-2months to adapt. It's about getting your reps-over-time to build the tendons and fascias, to prevent injuries.
@Joseph Scott Bruh... Go argue your point to Gold Medalist Olympic Weight-lifter Trainers. They have been around in the business for a long time... You might learn a few things or two.
I'm curious as to why you say 5 years. Do you mean benching your bodyweight for one rep or as a working set? If it's the latter then how big is the set? Also how heavy are you? I've been working out for a year and a few months and I've hit my bodyweight(165lbs) for 4x5, so I find it hard to see why it'd take 5 years unless you're really heavy. My joints feel good btw, they did hurt when I was benching ~120, but I slowed down my progression and focused on joint recovery. Despite that I still managed a bodyweight bench way before my 5 year point
@@abau2002 Please re-read my initial post, slowly at least 5x. My main points are about "Preventing Injuries" + "building a solid foundation" for long term health. You want to be as strong as Superman in the fastest time possible, go ahead. But like I said, expect life long injuries afterwards. I'm saying, DO NOT try to bench your weight in under 5yrs - or else, you are going to have injuries now and in your later years. The goal is to strengthen your body over the years - to BUILD A STRONG SOLID FOUNDATION and prevent injuries. The goal is NOT to have you strong in under the fastest time possible - because you'll destined for injuries.
@@A.I.- I understand that your focus is on avoiding injury and having long term health, but I don't see why it'd take 5 years for an injury-free bodyweight bench (I'm assuming one rep max at this point). I feel like that's achievable, injury-free, within your first 2 years of training so long as you properly recover, warm-up, slowly progress the weight, and train for strength. I have a weakened shoulder and my elbow can't lockout so I have been very careful to watch for signs of injury as I don't want to lose function of my arm. Injuries long- and short-term should only occur from poor recovery, doing something you can't handle, doing something poorly over a long time, or not preparing your body for a movement. Unless you're in the mid-200s or higher, I cannot see a reason why. I myself took it easy after I hurt my shoulder and still hit it within 2 years. Even the tendon thing you mentioned would only really matter for steroid users, ego lifters, or people with past injuries. I don't think you can make the claim that an injury-free bodyweight bench is only achievable after 5 years or more and try to apply that to everybody.
I really don't see how its so dangerous. Unless you are trying to load the crap out of it, you will be fine if you have a healthy back. Just don't use more than like 30 pounds if you are scared of injury.
If you do exercises correctly lifting weights has no supported evidence that it will stunt your growth. You're probably better of going for a straight leg deadlift or hyper extensions
As someone with Scoliosis who does this proper progression and building up has helped me tremendously 💯
Can you elaborate? How much weight and reps?
Been doing them for two weeks. Might be too early but they drastically improved my back pain and integrity. 10 years of back pain trying all the safe exercises, seeing doctors, pts, and chiropractors. Just had to attack the issue directly. Hoping my back is cured doing these, time will tell.
how is it now?
Yeah, how is it now? And what did your exercise look like? As in, how many curls a day or for how long, etc. Thanks.
How is it now?
@@rjelavic @AfterDune @Jason Bader Bader Back isnt perfect but yeah attacking it definitely has made it better. I favor back extenstions over jeffersons but every once in awhile Ill do jeffersons with weight when I feel the need to open up more. I do unweighted jefferson on a regular basis as well, just massaging the range of motion but not trying to open up.
The problem I have with weighted jeffersons isnt actually with my back, like if I do them regularly my back feels amazing. It hits behind my knee way too hard and I get knee pain and instability. But my back, yeah jefferson curls are quite effective it just opens up my knee to injury/aggravation.
So what does a week look like, something like 2-3 sets 2 or 3 days of back extensions or weighted curls. I take the back extensions to near failure but just doing them to check in is good to - it really depends on your situation and goals.
Ill do unweighted jeffeson curls everyday if I remember/feel like it. This is just to check in with my back and get synovial fluid to the joint and some blood to the muscles and to tell my nervous system my back is okay to work.
@@AfterDune I just responded but dont think I tagged correctly, check out my response if you are still interested.
ANY movement can be trained. Injuries are simply from aggressive loading. Dudes do these with pretty big weights and plenty of guys wreck themselves doing typical deadlifts and squats.
This...this right here I 100% agree with. Whenever I see people say stuff like "don't do a jefferson curl with heavy weight" or "don't go this far down on a dip" I wanna go train it and build up to maxing it out while being perfectly healthly and injury free the whole time just as a big middle finger to them
What has worked for me is the progression:
1. Opposite arm and leg raises (isometric) x 1-3 months
2. Seated Good mornings (partial range of motion) x 1-3 months
3. Machine back extensions + Jefferson Curls
No one is using jefferson curls to build a nice physique. It's a mobility exercise. Why are these dudes talking about you don't need it to build a nice body. Obviously not.
Bc they can lol
I’d argue if you can’t move and express strength throughout your full range of motion you don’t have a “nice body”.
Mind Pump isn't just a channel for bodybuilding, but overall physical performance and health.
Silver era bodybuilders did them for hypertrophy
Just like every weighted exercise. You start with just body weight and progress slowly by adding more weight. This exercise can be great for improving low back strength. Strongmen lift boulders off the ground in a similar position and definitely round their backs while lifting huge amounts of weight. But they built up to this.
All the evidence points to injury resulting more from bad load management than form or technique.
The PROBLEM is that most people want FAST RESULTS.
They lift and they DON'T have good strong solid foundations.
It's about BUILDING a STRONG SOLID FOUNDATION over the YEARS.
You can have anyone in Athlete Competition Ready in 2yrs... And then it would be Injuries-galore from then on.
You can bench your body weight in 6 to 9 months... and then have shoulder/elbows and wrist injuries.
The proper risk free injury should take you at least 5yrs before you should be benching your body weight.
It's easy to build muscles, as muscle cells adapt every 12-24hrs.
Tendons and Fascias takes at least 1-2months to adapt.
It's about getting your reps-over-time to build the tendons and fascias, to prevent injuries.
@Joseph Scott Bruh... Go argue your point to Gold Medalist Olympic Weight-lifter Trainers. They have been around in the business for a long time... You might learn a few things or two.
I'm gonna give it a whirl soon.
I'm curious as to why you say 5 years. Do you mean benching your bodyweight for one rep or as a working set? If it's the latter then how big is the set? Also how heavy are you? I've been working out for a year and a few months and I've hit my bodyweight(165lbs) for 4x5, so I find it hard to see why it'd take 5 years unless you're really heavy. My joints feel good btw, they did hurt when I was benching ~120, but I slowed down my progression and focused on joint recovery. Despite that I still managed a bodyweight bench way before my 5 year point
@@abau2002 Please re-read my initial post, slowly at least 5x.
My main points are about "Preventing Injuries" + "building a solid foundation" for long term health.
You want to be as strong as Superman in the fastest time possible, go ahead. But like I said, expect life long injuries afterwards.
I'm saying, DO NOT try to bench your weight in under 5yrs - or else, you are going to have injuries now and in your later years.
The goal is to strengthen your body over the years - to BUILD A STRONG SOLID FOUNDATION and prevent injuries.
The goal is NOT to have you strong in under the fastest time possible - because you'll destined for injuries.
@@A.I.- I understand that your focus is on avoiding injury and having long term health, but I don't see why it'd take 5 years for an injury-free bodyweight bench (I'm assuming one rep max at this point). I feel like that's achievable, injury-free, within your first 2 years of training so long as you properly recover, warm-up, slowly progress the weight, and train for strength. I have a weakened shoulder and my elbow can't lockout so I have been very careful to watch for signs of injury as I don't want to lose function of my arm.
Injuries long- and short-term should only occur from poor recovery, doing something you can't handle, doing something poorly over a long time, or not preparing your body for a movement.
Unless you're in the mid-200s or higher, I cannot see a reason why. I myself took it easy after I hurt my shoulder and still hit it within 2 years. Even the tendon thing you mentioned would only really matter for steroid users, ego lifters, or people with past injuries.
I don't think you can make the claim that an injury-free bodyweight bench is only achievable after 5 years or more and try to apply that to everybody.
no ones every benefited from leaving a weak link weak.
I really don't see how its so dangerous. Unless you are trying to load the crap out of it, you will be fine if you have a healthy back. Just don't use more than like 30 pounds if you are scared of injury.
Im 15 idk if this exercise will harm my growth
If you do exercises correctly lifting weights has no supported evidence that it will stunt your growth. You're probably better of going for a straight leg deadlift or hyper extensions
Bullshit.
Light weight and there’s no problem / it’s even important to do exactly that.