KB Jefferson Curl

Exercise Index, VideoLeave a comment

The kettlebell Jefferson curl is a slow, controlled loaded-flexion exercise that builds lower back strength, spinal mobility, and multifidi control at the same time. Learn how to perform it correctly, why loaded spinal flexion isn’t the enemy for healthy lifters, and exactly how to program it as a warm-up, recovery tool, or standalone back-strengthening movement.

5 Best Reverse Hyper Alternatives (No Machine Needed)

Coaching, Education, Powerlifting, Sports Performance, Update, VideoLeave a comment

No reverse hyper at your gym? These five reverse hyper alternatives — from the loaded 45-degree back extension to the glute ham raise and kettlebell Jefferson curl — let you build a strong, resilient posterior chain anywhere. Coach Brandon Smitley breaks down exactly how to execute, load, and program each movement to drive bigger squats, heavier deadlifts, and better athletic performance.