Jefferson Curl – Kettlebell

  • HOW: While standing on an elevated surface, keep your feet together and hold the kettlebell in front of you with your arms relaxed.  Slowly, lower the kettlebell down your legs without bending your knees. Roll yourself from the top down and try to bend your back as much as you can. Once the weight is as far as you can with your knees straight, return back up moving from the bottom up. 
  • FEEL: You should feel your muscles working in your mid back, low back, hamstrings, and glutes. 
  • COMPENSATION: Avoid over-arching the low back when standing back up.  Don’t lower the weight fast and out of control. Don’t bend the knees as your back bends forward.

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