The Ultimate Back and Biceps Workout for Every Lifter From

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Jefferson curls are highly effective for improving hamstring flexibility and mobility of your spine. If your hamstrings or spine are not flexible enough to allow your hands to reach the ground, you can do this on flat ground to begin with. As your mobility improves, you can do Jefferson curls on an elevated surface. Holding a light weight (a 10-pound barbell is more than enough to begin with), start upright, legs straight, tuck your chin in to your chest, then slowly allow the weight to bring your spine down while keeping your legs straight, knees locked out. The focus should be on flexing one vertebra at a time, and then to compress your head and trunk into your legs to whatever degree you can. Actively contract your quadriceps as you do this to facilitate a good stretch through your hamstrings. As you work your way back up, keep your legs straight and extend your spine one segment at a time until you are fully upright. Work your way up to 10 quality repetitions using a weight that you can comfortably manage. Over time, you can increase the amount of weight you use to facilitate downward flexion of your spine.