20 Jun Why I Hate the Jefferson Curl
Article Rundown
- Why Jefferson curls can be dangerous for people with disc injuries
- How flexion + compression leads to posterior disc herniation
- The importance of matching exercises to your specific goals
- Real-world examples of back injuries caused by trendy rehab advice
Why I Hate the Jefferson Curl
Every few years, the fitness world gets obsessed with a new “cure-all” exercise that promises bulletproof results. One of the most persistent offenders? The Jefferson curl. Once again, I’m seeing it make the rounds across social media—often posted by shirtless influencers or fitness models bending over like dying shrimp under a barbell.
They promise it’ll fix your back pain. They claim it will “bulletproof your spine” and make you resilient in every position—from a rounded-over squat to a stone hoist to a collapsed deadlift. But here’s the truth: For some people, Jefferson curls might be fine. For others, it could be the fast track to a major spinal injury.
Let’s unpack why this movement drives me nuts—and why it’s rarely the answer, especially for those coming off a back injury.
The Illusion of Resilience: What’s the Goal?
Let me be clear—I’m not against challenging the body or exploring unconventional movements. If your goal is to join Cirque du Soleil, then sure, flexibility and spinal mobility matter. But if your goal is to be a strong, resilient lifter—or just a 40-year-old dad or mom who wants to train, stay active, and feel good—you need to ask yourself: What’s the purpose of this exercise?
Do you really need to curl your spine under load to hit your goals? Probably not.
What you do in the gym should reflect your training goals. If you’re trying to heal a back injury, chasing Instagram trends like the Jefferson curl might actually move you further away from your target—and fast.
Jefferson Curls and Disc Herniations: A Dangerous Mix
Let’s talk anatomy.
The Jefferson curl puts your spine into full flexion under load. Now think about the most common type of disc injury: the posterior disc herniation. What causes it? Flexion combined with compression.
It’s simple: when you bend forward and add load (like in a Jefferson curl), you increase hydraulic pressure inside the disc. This pushes the nucleus toward the back of the spine, where the spinal canal and nerve roots are. That’s exactly how herniations occur.
Some people can tolerate that pressure. Others—especially those with less resilient collagen or a history of disc issues—can’t. And that’s the problem with prescribing Jefferson curls across the board to “fix” back pain. For many, it will make the problem worse.
I’ve had countless clients come to me saying: “I was doing fine…until I added Jefferson curls.”
Not Just Theory—This Is Real Life
When I consult with clients—whether virtually or through a full McGill Method in-person assessment—I take everything into account: injury history, current pain, goals, training background, and more. We don’t guess. We don’t follow trends. We use proven strategies.
And I’ve seen it too many times.
Clients told to do Jefferson curls after a disc injury end up with more damage, sometimes needing multiple fusions. Many of these injuries could have been avoided with a smarter approach: deloading, rest, and using the right rehab strategy (not loading a compromised spine through its weakest range of motion).
I’ve felt the consequences firsthand. My disc herniated under load. I fractured my tailbone before from falling, like I talk about in Gift of Injury. I’ve lived through the worst of it—and recovered. That’s why I get fired up when I see people unknowingly repeat the same mistakes because some “guru” online made the Jefferson curl look cool.
The Bottom Line
The Jefferson curl is not evil. But it is misused, misunderstood, and irresponsibly promoted as a universal fix for back pain or spinal strength. The truth is, it’s an advanced movement that loads the spine in its most vulnerable position—and that comes with risks, especially if you’ve had a prior disc issue.
It’s not about fear. It’s about knowing your body and using the right tools at the right time.
If you’re serious about building resilience, lifting pain-free, and protecting your back long-term, skip the circus tricks. Choose movements that match your goals—and protect the spine instead of gambling with it.
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