VIDEO DEMO
Deficit Jefferson curl with strict tempo
Progression of Jefferson Curl
PROGRESSION · HOW TO DO IT
Deficit Jefferson curl with strict tempo
These steps are written specifically for the Deficit Jefferson curl with strict tempo. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Deficit Jefferson curl with strict tempo. Stand on a low step with feet together and hold a very light weight close to the body.
- 02Move the pattern
Tuck the chin and slowly round down one spinal segment at a time, letting the weight move toward the feet.
- 03Match the demand
The added range is the progression; do not also chase more load or speed. Make the lowering phase deliberately slow and keep the return smooth.
- 04Finish with control
Stop at a comfortable controlled depth, then reverse the sequence smoothly from the low back to the head. Use a range you can reverse smoothly.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
TRUNK & SPINE / 25
Deficit Jefferson curl with strict tempo
Sets: 2–3 · Reps: 5–8 slow
Deficit Jefferson curl with strict tempo is a progression of Jefferson Curl. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The spine and posterior chain move gradually into flexion under intentionally light load, making control—not weight—the progression target.