Jefferson Curl (light KB)
Loads spinal flexion and hamstring length together, then holds there — the range you land and bend in, owned rather than avoided
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Roll down one vertebra at a time
- Hold at the bottom and breathe into the hamstrings
- Stack back up just as slowly
- Tempo
- 6s to lower
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Rugby Union | Strength (Total Body) | 2 × 20s hold | Light KB |
| Hockey | Power + Trunk | 2 × 20s hold | Light KB |
| Dance | Core, Full Body + Mobility | 2 × 20s hold | Light KB |
| Gymnastics | Power-to-Weight Strength | 2 × 20s hold | Light KB |
What it trains, and who trains it
- Muscles worked
- Hamstrings · Glutes · Back
- Region
- Trunk
- Classified as
- MOBILITY
- Prescribed in
- rugby union · hockey · dance · gymnastics · general fitness · bodybuilding
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Back Extension (45°) | Posterior chain with no axial load |
| Reverse Hyperextension | Machine: glute + hamstring with traction on the spine |
| 45° Hyperextension | Machine: posterior chain through full range, no axial load |
| Cable Pull-Through | Machine: cable-loaded hinge — hamstring + glute squeeze |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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