Jefferson Curl
Stand on a sturdy box or platform with a light barbell in front of you. Grip the bar at shoulder width and stand tall. Slowly tuck your chin and roll down vertebra by vertebra, keeping your knees almost straight, letting the bar hang and slowly lowering it past your toes. Stop when you feel a strong but controlled hamstring/lower-back stretch, then reverse the motion segment by segment back to standing. Always start light.
BACK · FULL BODY
How it is executed
- Stand on a sturdy box or platform with a light barbell in front of you.
- Grip the bar at shoulder width and stand tall.
- Slowly tuck your chin and roll down vertebra by vertebra, keeping your knees almost straight, letting the bar hang and slowly lowering it past your toes.
- Stop when you feel a strong but controlled hamstring/lower-back stretch, then reverse the motion segment by segment back to standing.
- Always start light.
Put it to work in Kaizer
Software for CrossFit coachesProgram WODs and strength cycles, log every athlete session and track benchmarks and PRs — all in a single platform.Best CrossHero alternatives in 2026Head-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.Price per sessionHow much to charge per session
