@squatuniversity: 2 ways to know someone has not read ALL the available science on this topic: 1️⃣ they claim “but all the research was done on dead pig spines”… wrong. 2️⃣ they claim the spine is just like any other joint complex of the body and should be trained progressively under load through a full range of motion. . Don’t fear spine flexion. Understand it. Be pro longevity.

BusyKitty :

Thank you for posting this. I’ve noticed more lifters doing these Jefferson curls. I’ve been working in gyms for 30 years I know the science is robust on too much flexion under load is just not worth the risk of your discs.

ddustfit :

Wouldn’t it be smart to like… slowly load spinal flexion over time so that way… the supporting musculature can grow strong and protect the lower back incase something does happen. You can only train to flex your core so much. Makes no sense to do and strengthen one and not the other, that’s how injuries happen, a compensation caused by something being weak.

anklesbreaker45 :

I've been doing jefferson curls heavy, to failure for around a year now. my spinal erectors have gotten stronger than I ever imagined and have grown exponentially. no lower back injuries or issues. am I still taking a risk I shouldn't?

G :

As an office worker that would get lower back pain. The only thing that saved my back was heavy deadlifts. So idk

Toffy :

I support squat universitys opinion but i have seen countless stories about how Jefferson curls or loaded back extensions while letting your spine curve helped recover from a herniated disc, please can someone tell me whos right?

Hollow eclipse :

McGill’s studies are foundational, but overstate the inherent danger of spinal flexion due to their in vitro design models that lack the adaptive, healing and neuromuscular control present in living humans! it over states risk by not accounting for tissue recovery, load management and individual variability. recent bio mechanical research supports that spinal flexion is not inherently dangerous! injury risk is primarily a function of load management tissue help, and individual adaptation.

Emir Nartyzhev :

okay but how did my hernias got smaller while I was doing 50-70kg jefferson curls for reps 3-6 times a week? I have an mri of when I got them, a year later when they multiplied and got bigger, and another year later when they shrunk after I started doing these

Cole :

Ai ahh tweets

s0phenomenon :

“Contains AI generated media”

𝐒𝐤𝐲 :

AHAHAHAHAHAHAHAHAHAHA

Kevin :

Discs injuries never heal?!? That’s a first

Deadman :

I usually agree with squat university but on a personal anecdotal level. Since I’ve started at super light and progressed weekly/biweekly in weight on deep flexion rows my lower back has repeatedly gotten stronger+my pain has gone down. So either I didnt have a bulging disc in the first place or it’s growing back just as strong.

Greg :

I’ve bad back injuries, to many to count. The only thing that I’ve ever done to prevent injury was gradually exposing my spine to things like this and gradually getting stronger at compromised posture movements. But untrained trying to do this is asking for a serious injury.

Lol :

Studies show that you cannot make your joints worse with excersise

Malcolm J. Alvarado :

yeah I'll keep doing my jefferson curls

Dylan :

It's like everything else, moderation. Is it okay to round your spine with controlled loads, with the intent to become more resilient? Yes. 1rm zercher deadlifts or being petrified of any spinal flexion is not ideal

Dom :

Given this, what’s your opinion on the utility of Jefferson curls and if/how you’d integrate them into a program

Suave :

The stability in the SGI joint and sacral multifidus usually gets rid of rounding in hinge movements.

enalbcamnai :

Back extensions, good mornings, jefferson curls all have helped me rebuild my low back but the key is you have to be past the acute phase of the injury and build into it very slowly

алон :

sooo... zercher straight leg deadlifts are bad for spine?

shody :

kvlxx :

does this mean back extensions are bad too? i found that doing them reduced my lower back pain

xxxsaberstarxxx :

10/240 of his studies using animal models doesn’t matter because all of his studies aren’t about the same thing 🤦‍♂️

me :

what about loading with low weight? kind of 10 kg?