It was so close. I tried to bring my top 3 for the whole body. Pancake was my first loaded mobility exercise I was exposed to and is amazing but I think the jefferson is more valuable for a wider variety of things. :)
Hello Tom, thank you for all this informations! I just have one question that is bugging me from a long time! When I try to touch my toes some people say that you have to keep spine stretched to avoid injuries! and when doing the Jefferson Curl we are exactly doing the opposite of that! isn't this a little bit contradictory ? what do you think? thank you so much
Is there a problem doing the Jefferson Curl to the sides (with dumbbells)? I mean bending over while twisting your body to the left or to the right. It strenghtens the Quadratus Lumborum mainly. Anything wrong with that exercise?
Hey man, thanks as always appreciate the awesome content and production of the videos! Just wondering if you would mind if I throw a couple up on my blog? No worries if not tho-keep up the great work
Knx yes but Wordpress removed the old site when I downgraded my plan-I lost a lot of work and quit the blog. Toms latest work is fantastic though no doubt he’d add to this these days!
Bob and Brad the youtube physical therapists say it is not goo to round your back especially under weighted load. It can cause your discs to bulge out when u round it that much.
Great video brother! I am new and inexperienced to the whole movement culture. I have a lot of knowledge regarding progressions and different movements. But I always seem to be overwhelmed by it in terms of planning. As beginner you suck at every movement, but there's no way you can work at each movement everyday. Should you for example focus on two movement patterns at time like the back bridge and handstand and later tackle on your other weak points like getting a pancake. I guess what I am asking is, how do I start and are there movements I should prioritize more.
Yes this is very true. I made a video about this very recently and also the idea of transferable strength. Yes you should focus on less, achieve them, then get the others. It's much easier to maintain than attain. Check out the video and best of luck with your training ua-cam.com/video/H6RAxSj34QY/v-deo.html
?is jefferson curl can cause damage to spine specially when i lift the bar also when i lift the bar in jeff. curl ..can i bent my knee to avoid spine injuries
if you use a big weight it can cause damage because your back is not prepared yet, start with a little weight 5 Kg for example than add some weight progressively dont rush it avoid to bend the knees because you want to stretch all the back chain muscle .
I feel nothing in the four figure lift, I do a lot of static hip stretches for BJJ, so maybe i'm just too flexible for that. Got a harder replacement, or a progression to make the exercise harder?
If you have both good internal and external rotation of the hips then I think this probably won't challenge you. Good job on the hip mobility though haha. I would probably increase the intensity and try a loaded pigeon stretch like this, ua-cam.com/video/2v4BFOQ58F8/v-deo.html :)
One more comment- kudos for the caution regarding connective tissue adaptations. It's important to remember that muscle adapts (strengthens) a lot quick than connective tissue. I've frequently heard the quote "6-10 times slower than muscle". However, I'm not aware of any direct measurement in physio journals. Great product, Tom. Thanks! IG @myk_khanr
Agreed. Thinking of doing a lit review in my spare time to see where the number comes from. When I find it, I'll DM you so you can reference it, if you geek out on that sort of stuff.
The exercise is not stupid, only lack of preparation is. This exercise is fantastic at strengthening your entire posterior chain. It's not going to be fantastic if you jump on with 40kg first time and attempt it. As I said in the video start slow and progress slower. 1-2kg is plenty of load to begin with....
Thanks Tom, your content is great. As far as this topic I was surprised the loaded pancake stretch didn't make the cut, I am a big fan of that one.
It was so close. I tried to bring my top 3 for the whole body. Pancake was my first loaded mobility exercise I was exposed to and is amazing but I think the jefferson is more valuable for a wider variety of things. :)
What's your favourite loaded mobility exercise? The jefferson curl is still king in my books :)
great exercise but I have a love hate relationship with it....
Prying goblet squats! Best thing ive found for opening upthe hips
Interesting, definitely helps you get deeper :)
Hello Tom, thank you for all this informations! I just have one question that is bugging me from a long time! When I try to touch my toes some people say that you have to keep spine stretched to avoid injuries! and when doing the Jefferson Curl we are exactly doing the opposite of that! isn't this a little bit contradictory ? what do you think? thank you so much
All of your videos are very helpfull. Thanks alot! :)
just watching that jefferson curl makes me feel good
Omgoodness I would love to be able to do this.
Top 3 press to Handstand progressions 😇
I do have a tutorial ;) but possibly
Yes!
Is there a problem doing the Jefferson Curl to the sides (with dumbbells)? I mean bending over while twisting your body to the left or to the right. It strenghtens the Quadratus Lumborum mainly. Anything wrong with that exercise?
awesome. defiantly gonna use duck walks more
Top 3 thoracic mobility/flexibility exercise /drills :)
definitely this, despite watching your bridge tutorial, my bridge still sucks
best way to get it is to do it! ;) Okay!
Top 3 planche progression exercises please :D
Good work
How to make side split easier and faster, i have worked for about 6 months ,but not fully attained it ,only to some extent i can
Hey man, thanks as always appreciate the awesome content and production of the videos! Just wondering if you would mind if I throw a couple up on my blog? No worries if not tho-keep up the great work
Absolutely fella! Just as long as you credit me. Link me when it's up, would love to read :)
Of course ;-) sweet bud thank you I'll comment here when it's up!
Did that ever go up?
Knx yes but Wordpress removed the old site when I downgraded my plan-I lost a lot of work and quit the blog. Toms latest work is fantastic though no doubt he’d add to this these days!
Tom, on the JFC is it normal / okay to have a bit of hip shift to the rear as you descend? I tend to as i'm curling downwards is all.
Bob and Brad the youtube physical therapists say it is not goo to round your back especially under weighted load. It can cause your discs to bulge out when u round it that much.
Great video brother! I am new and inexperienced to the whole movement culture. I have a lot of knowledge regarding progressions and different movements. But I always seem to be overwhelmed by it in terms of planning. As beginner you suck at every movement, but there's no way you can work at each movement everyday. Should you for example focus on two movement patterns at time like the back bridge and handstand and later tackle on your other weak points like getting a pancake. I guess what I am asking is, how do I start and are there movements I should prioritize more.
Yes this is very true. I made a video about this very recently and also the idea of transferable strength. Yes you should focus on less, achieve them, then get the others. It's much easier to maintain than attain. Check out the video and best of luck with your training ua-cam.com/video/H6RAxSj34QY/v-deo.html
Hey! How many series do you do for Jefferson Curl? I normaly do 5 with 10 reps and 10 s holds but this is a bit too intense.
Just one serie ???
Top 3 legs exercises
?is jefferson curl can cause damage to spine specially when i lift the bar
also when i lift the bar in jeff. curl ..can i bent my knee to avoid spine injuries
if you use a big weight it can cause damage because your back is not prepared yet, start with a little weight 5 Kg for example than add some weight progressively dont rush it avoid to bend the knees because you want to stretch all the back chain muscle .
I like it x3
I feel nothing in the four figure lift, I do a lot of static hip stretches for BJJ, so maybe i'm just too flexible for that. Got a harder replacement, or a progression to make the exercise harder?
If you have both good internal and external rotation of the hips then I think this probably won't challenge you. Good job on the hip mobility though haha. I would probably increase the intensity and try a loaded pigeon stretch like this, ua-cam.com/video/2v4BFOQ58F8/v-deo.html :)
One more comment- kudos for the caution regarding connective tissue adaptations. It's important to remember that muscle adapts (strengthens) a lot quick than connective tissue. I've frequently heard the quote "6-10 times slower than muscle". However, I'm not aware of any direct measurement in physio journals. Great product, Tom. Thanks! IG @myk_khanr
It's so important! Umm apparently around 210 days for connective tissue and 20-30 for musculature :)
Agreed. Thinking of doing a lit review in my spare time to see where the number comes from. When I find it, I'll DM you so you can reference it, if you geek out on that sort of stuff.
Interesting. I seem to remember reading a study in journal of strength and conditioning which is where the 210 days is from.
Holy crap! I'm famous - 45 seconds!
You said old guy pike stretches, I gave you jefferson curls ;)
That's funny... before I even saw this video, I added it to my routine after listening to Tim Ferriss' podcast with Coach Christopher Sommer. :)
Good stuff! Those podcasts are a gold mine :)
Yeah uhh be careful with these. Herniated my disc with loaded stretching.
If anyone wonders I was doing the Jefferson curl
i do that with 500 pounds
Impressive.
Ido Portal is the deepack Chopra of calisthenics... It all sounds great, but is actually bullshit and a waste of time.
jefferson curls are just stupid and could damage your spine, there are much better ways of improving hamstring mobility.
The exercise is not stupid, only lack of preparation is. This exercise is fantastic at strengthening your entire posterior chain. It's not going to be fantastic if you jump on with 40kg first time and attempt it. As I said in the video start slow and progress slower. 1-2kg is plenty of load to begin with....
US Olympic gymnasts disagree.
awesome. defiantly gonna use duck walks more
get on it fella!
awesome. defiantly gonna use duck walks more