the jefferson curl roll-down with the bar cradled in your elbows
the load sits higher and closer to your chest instead of hanging from your
hands, which most lifters find sits better on the back and is far quicker to
set up
same job as the hands-down version: the spine travels through its full range
under load with the knees locked and the glutes out of it
Execution
Cradle the bar in the crook of your elbows, arms crossed, standing on a box with
your knees locked. Use padding if it digs in. Let your chin drop to your chest.
roll down one segment at a time, starting from the neck
keep your elbows high so the bar stays in the crook as you fold
go as deep as your hamstrings allow with the knees locked
reverse it by stacking the spine back up from the bottom
finish standing tall
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
Purpose
the jefferson curl roll-down with the bar cradled in your elbows
the load sits higher and closer to your chest instead of hanging from your
hands, which most lifters find sits better on the back and is far quicker to
set up
same job as the hands-down version: the spine travels through its full range
under load with the knees locked and the glutes out of it
Execution
Cradle the bar in the crook of your elbows, arms crossed, standing on a box with
your knees locked. Use padding if it digs in. Let your chin drop to your chest.
roll down one segment at a time, starting from the neck
keep your elbows high so the bar stays in the crook as you fold
go as deep as your hamstrings allow with the knees locked
reverse it by stacking the spine back up from the bottom
finish standing tall
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.