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Hamstrings · Intermediate

Kettlebell Jefferson Curl

Controlled loaded spinal flexion for segmental mobility and trunk control.

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Kettlebell Jefferson Curl demonstration

Exercise overview

Training details

Hamstrings

Equipment

Kettlebell

Sets × reps

2 × 8

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on a low stable platform holding a very light kettlebell in front of your thighs.
  2. 02Tuck your chin and slowly flex your spine one segment at a time as the kettlebell descends.
  3. 03Keep your knees softly unlocked and continue below foot level only through a symptom-free range.
  4. 04Pause without bouncing or forcing depth.
  5. 05Reverse slowly from your pelvis upward until fully stacked.

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Alternatives

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