A good follow up video would be when an exercise like Jefferson Curls is appropriate. Quite few sources still promote them, so it would be informative to know not only who shouldn't do them, but who can potentially benefit and why.
@nathanbegovich6173Ай бұрын
Start bodyweight and progress staying between 10-30 reps, rpe 6-8
@williamofhler5613 Жыл бұрын
I never pick up anything without bending my knees. My worse time for back injury was putting in a mosaic tile floor. Now that wrecked my back
@VTAPE-XW11 ай бұрын
Wish you good health. Welcome to learn about the lumbar decompression belt and how it can relieve low back pain.
@duanesnow424Ай бұрын
You should add bending the spine, If you continually avoid it, you will sensitize your spine, and eventually won’t be able to bend, and re-injure it.
@zano9291 Жыл бұрын
Good info as always👍🏻
@IM-sj1cr3 ай бұрын
Excellent video. Need that balance between having the confidence to bend your spine when picking up light objects/doing tasks like tying your shoelaces, and the understanding that it’s wiser to squat or hip hinge when picking up heavier items. Context is key: for someone with lower back pain or a herniated disc injury it may make sense to spend many months or more avoiding spinal flexing and instead squatting to bend, but if you’re pain free then you want the mental confidence to bend your back in normal day to day activities. If you have a herniated disc injury, check out a book call Back Mechanic by Prof Stuart McGill
@aconfusedhuman8439 Жыл бұрын
loved that back explosion visual 🤣
@AkaedatheLogtoad Жыл бұрын
This was very good info. I have been wondering about this and thought this could be the answer but didn’t know if i was right or where to look for the info. Lots of fake info out there
@VTAPE-XW11 ай бұрын
Wish you good health. Welcome to learn about the lumbar decompression belt and how it can relieve low back pain.
@Cameron-957210 ай бұрын
This video is a load of bollox
@thomasbrogan9102 Жыл бұрын
Gawd, I love this channel
@duanesnow424Ай бұрын
You should be doing Jefferson curls as well, but use 10-20% of the deadlift weights
@Sondikik Жыл бұрын
I always pick up heavy things with deep squat.
@sayantankarmakar3150 Жыл бұрын
Absolutely golden content 😍
@matthewobrien6910 Жыл бұрын
+1 for the green screen explosion 💯
@michaelanthony4750 Жыл бұрын
Why hasn't Bugez blown out his back doing Zercherz then?
@Barbellcoachkasper Жыл бұрын
ssssh! Don't ask questions! Spine moving bad!
@kirby7475 Жыл бұрын
He probably started with light weights way within his capabilities and slowly moved up in weight over time. There’s a good chance there’s a lot of ‘unexciting’ training going on when the camera’s off.
@sofuckinbrutal Жыл бұрын
If you look properly Buges back on the zercher starting possítion do not change drastically. Rick initiate pull with hip hinge,when barbell past knees Stícky start sligthly flex knees then simultaneusly with knee extentions making his torso upright .
@Barbellcoachkasper Жыл бұрын
@@sofuckinbrutal the spine always moves in a heavy lift. You just don't perceive it from the outside. Tests have been done that prove the spine ALWAYS flexes when lifting even moderately heavy weights, this also goes for elite lifters. If spinal flexion under load would *cause* pain or injury: everybody who deadlifts and squats would always be in pain and injured.
@VTAPE-XW11 ай бұрын
Thank you for sharing your story with us. Wish you good health. Welcome to learn about the lumbar decompression belt and how it can relieve low back pain
@yerfaceful Жыл бұрын
Can you address why strongmen can do the Atlas stone lift with a very rounded back? I thought it was because you can still train a curled back movement but with less load , that way that movement is still strong when the real world makes you lift something with bad form. Isn’t it still training and using muscle? I thought you just go lighter like the knees over toes philosophy, and that you should still train the weak position with the correct load.
@Johnny-Badhair Жыл бұрын
I think he mentions that in a video. It’s because the spine is not moving. It’s still locked in place except with a slight round. You can some of the best deadlifters have a slightly rounded back but it does not get more rounded during the lift
@Tlaloc89 Жыл бұрын
@@Johnny-Badhair Thoracic spine vs lumbar spine.
@AC-pj9tt Жыл бұрын
Pls make a video about back pain while hinging. I get that
@TRJK Жыл бұрын
Where do you have pain?
@anthonymagmerc1279 Жыл бұрын
Who are Jefferson curls beneficial to?
@sofuckinbrutal Жыл бұрын
Jeffersons curls are a weight stretch exercise and don't meant to be heavily loaded .Along your spine you also have muscle that call spinal erectors for a reason . Strengthen those with hyperextensions .Decompress spine by dead hang if you do exercises with heavy axial load.Brace properly. Rule of the thumb do not perform anything that hurt
@soonerborn7603 Жыл бұрын
Just don’t do Jefferson curls. They’re dumb and pointless. I’m sure someone will argue with me about that, but they’re dumb and pointless too.
@hiebrantsify Жыл бұрын
@@soonerborn7603 there is nothong to argue. You made no arguments.
@kirby7475 Жыл бұрын
For people who are really strong, and deal with a lot of loading of the back, usually use Jefferson curls to stretch and lightly load the spine and its surrounding tissue. The point of it is to increase the spine and its surrounding tissues’ resilience. In theory making it less prone to injury if put in an awkward position under load. Whether or not this actually works I don’t know. But there’s some logic to it I’ve got to admit. Personally though I like to think of it more as a type of stretch rather than an actual exercise.
@anthonymagmerc1279 Жыл бұрын
@@kirby7475 that was very informative thank you very much!
@lindsryan1087 Жыл бұрын
That flame made me laugh, that’s exactly how it feels
@bola5671 Жыл бұрын
Whenever I bend at the knee, my weight buddy asks me if I'm okay. I'm trying to preserve what's left of my back. I've only got one
@VTAPE-XW11 ай бұрын
Wish you good health. Welcome to learn about the lumbar decompression belt and how it can relieve low back pain.
@micahkirn6756 Жыл бұрын
Jefferson curls eliminate my back pain, and I am so glad I discovered them. I think it's slightly misdirection to say that the spine doesn't adapt or grow like muscles therefore Jefferson curl load is not good. There are muscles tendons and bones that are all benefited by Jefferson curls that grow and adapt that you should consider.
@RHIMYM Жыл бұрын
Yes but biomechanicly it is not efficient to lift with Jefferson curl. Therefore people get hurt because they lift something that way. Just squat.
@micahkirn6756 Жыл бұрын
@RedjoLeBarjot your comment made literally no sense. I work with physical therapists and chiropractors. I ended up injured and in pain under this advice. Perfect posture from childhood and perfect posture when lifting left me with a straight spine and straight neck with no natural arch. Now I don't watch my posture I get movement in every direction and the Jefferson curl is my most important exercise every week, it has been life changing. I don't buy this at all.
@michaelanthony4750 Жыл бұрын
@@micahkirn6756 I'm pretty much the same. I stopped reading PT books and just read what elite lifters write. My body has never felt better
@picgmr1575 Жыл бұрын
@@micahkirn6756 a straight spine is NOT perfect posture
@micahkirn6756 Жыл бұрын
@@picgmr1575 I agree 👍
@Liverpool-2004 Жыл бұрын
Another great video as always from SquatUniversity.
@AqidaXT Жыл бұрын
Excellent explanation
@Momlover-kl3kh3 ай бұрын
But what about training for sports like wrestling where you need to be strong even in positions where the spine is flexed?
@Hamdermaler Жыл бұрын
I just passed my manuel therapi exam where we had to go through a lot of litterature to support out diagnose. How come more more of the newest litterature does not support this idea of spine movement? As long as you don't train past tissue tolerence, rest/recover proberly and train via the principle of graded exsposure, flexion under heavy load does not seem to be such big a risk factor? Socio-economic status and generel health seems to be just as important?
@natsudragneel737211 ай бұрын
I already have pain. What do I do now?
@kingloz36 Жыл бұрын
I have a herniated disc, is picking up things the way you taught your patient safe?
@andrewstahelin2220 Жыл бұрын
So in a moment where it's less picking up. But if you were going to do something like a Jefferson curl, how do you protect your discs from getting injured in the process?
@RawDoggin_78 Жыл бұрын
i have a question that is eating me please reply anyone i am 6 months in to lifting, 3 - 4 months into deadlifting and i also do other lumbar loading movements like rows now i have some pain/ache at around my base of my lumbar spines, kind of but not exactly stinging(little ache little sting) it is not too bad and goes away when i rest it for a couple of days and since i learned and am now very keen on proper bracing and lifting techniques when i pick up ANYTHING in the gym, it has been reduced by a large margin but i still do have the issue. it doesn't hurt when i lift it or put it back down but it starts aching as soon as i let go of the weight and continues for a couple seconds, other than that, it slightly aches when i bend. i warmup as you say thoroughly and not ego lift at all, but it is concerning. if it is indicative of a disc bulge or something of that nature, is it permanently injured or will it heal back? is it normal to feel this as maybe its thr spinal erectors that are just sore or maybe i should take things slower? thank you for reading, much appreciated if you answer.
@mwdaros Жыл бұрын
Possibly spondylolysis
@BroSiteLP Жыл бұрын
In that context, what is your opinion about flexion rows to target the spinal erectors, promoted by channels like RP by Dr.Mike?
@LethalLemonLime Жыл бұрын
I couldn't even do a Jefferson curl if I tried because my back refuses to flex. My back is incredibly straight and idk why. I can't even flex in catcow.
@zee41257 ай бұрын
That sounds like you need a visit to a doctor man...
@yayayayya4731 Жыл бұрын
Guys, he's not saying you can't do Jefferson curls. He's just saying that if you have already existing back pain, then lifting heavy things with a rounded back can be a problem, so if you wanna do Jefferson curls in that situation, do with a lighter load.
@meganneilson7895 Жыл бұрын
I do a version of Jefferson curls with a powerband because I feel I get a good stretch, better tan banded cat/cows, now I’m worried I’m putting my discs at risk…. 🤔
@VTAPE-XW11 ай бұрын
Wish you good health. Welcome to learn about the lumbar decompression belt and how it can relieve low back pain.
@thedirtyb4stvrd24 күн бұрын
So he has to move carefully for the rest of his life?
@nateb.1568 Жыл бұрын
What about if you have back pain bending backwards?
@hubymanja86_manjahuby10 ай бұрын
How to cure it ? Is there any other way to cure or make it back in shape..annulus portion
@liliski1242 Жыл бұрын
How to recover from it then?
@hiebrantsify Жыл бұрын
If thats the logic. Shouldnt everyone who do jeferson curls have an issue with back pain? Yet what we hear is that it helps people or they do not feel any pain at all doing them (when proper programming and progression is done)?
@DiegoDellaV Жыл бұрын
You're strawmaning SU here. He just said that if you have existing low back pain, then a possible solution would be you to focus on bracing the core and hinging instead of flexing the spine. Otherwise Jeff curls should be fine although I suspect they're overhyped because there not really compared with alternatives in the literature.
@Stephan5916 Жыл бұрын
@Hie Hi, I'm a Fitness, health and wellbeing pro. You missed the point. If someone CURRENLTY has Back pain they should at first, avoid weighted Jefferson curls. They'll would be better off doing Cat cows, Cobra stretch, Stability ball Back roller and Bird dog. The example in this vid is good but, I would recommend the other exercises first then, teach people how to Hinge (Squat) after. Regards.
@hiebrantsify Жыл бұрын
@@DiegoDellaV The video asks if uou have a backpain. Then proceeds to tell you that lifting anything "heavy" with flexed back is bad for you. Back pain or no back pain. Start reading the research you prophess on reading. Scientism is unbecoming of you. Doctors are not infallible.
@hiebrantsify Жыл бұрын
@@Stephan5916 I didnt miss the point. The video states. Lifting anything heavy is recommended to have a straight back and "there is a reason for it" implying it is detrimental for your health to flex the spine while lifting anything heavier than a tennis ball. You people need some listening and or comprehension skills. I understand you like the man and are biased towards him just dont get cultish about it. Disclaimer by the way. I like the man and think he provides many great advices. Hosever dont follow people blindly pls.
@Stephan5916 Жыл бұрын
@@hiebrantsify You did miss the point. Your post is stupid and to me sounds personal. Generally you're supposed to have a straight back since having that alignment will have more even distribution of forces (Body weight, gravity and external resistance like Dumbbells) and, minimizes the amount of compression on the Back. It is possible to condition your Back to do heavy Jeffersons curls. I have seen someone do 50kg with that exercise. I was attentive throughout the vid. It is you who doesn't understand the science. Do what you want to do with YOUR Back and, hopefully you don't come crying to people like me on what to do. I'm done with you.
@greg90697 ай бұрын
If your hips are bad your back will be too
@amedeocavaliere Жыл бұрын
You guys mix some good contents with old Bulls**t from the past...
@Barbellcoachkasper Жыл бұрын
Some people seem to be really motivated to make people afraid of movement.
@amedeocavaliere Жыл бұрын
@@Barbellcoachkasper Exactly
@hiebrantsify Жыл бұрын
@@Barbellcoachkasper As I unddrstand. Most problems occur from improper loading management during training and real life situations. When people start picking up thinks for which they have not trained for and over exert their abilities unknowingly because it is such a disadvantaged position. I think there are multiple ways to aproach these topics. People marry themselves to one kind of method and discard the rest. They might be/are correct about when you have injured yourself and how to rehab the back. But they might have missed some mechanisms when it comes to bulletproofing the muscles etc. Like jefferson curls. People hear doctor and think the opinion is infalible...
@Barbellcoachkasper Жыл бұрын
@@hiebrantsify It's almost like there are no inherently bad movements....hm!
@farstrider79 Жыл бұрын
So.........why would anyone do Jefferson curls?🤔
@nikolaj781 Жыл бұрын
Amin
@garvinalanoix369 Жыл бұрын
Clever
@thomas.thomas Жыл бұрын
What do you think about back hyperextensions or stiff leg deadlifts?
@kipponi Жыл бұрын
Don't round your back. But why doing those!? Wrong way to lift any stuff from floor.
@davideberhardt1361 Жыл бұрын
When you hinge with a hand on your knee you look like an old man
@mikewalkow1860 Жыл бұрын
And then there are the dummies who purposely do deadlifts on their you tube channel with rounded back to try to prove some kind of a point. Give it time, their discs will break down.
@deafanddumb63293 күн бұрын
I Guarantee you the ones doing it safely and progressing rounded spine movements have titanium backs now and are less likely to get injured. Weak things break therefore I agree that people lifting too heavy with weak lower backs will injure themselves. Strengthen your damn back already people.