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Plate Jefferson Curl
A loaded spinal flexion exercise using a weight plate on an elevated surface that targets the erector spinae and hamstrings to build posterior chain strength and improve spinal mobility.
About Exercise
Equipment
Plates, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lower Back, Hamstrings
Secondary Muscles
Abs, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Hamstrings
8/10Biceps Femoris, Semitendinosus
Glutes
6/10Glute Max
Abs
4/10Transverse Abdominis
Traps
3/10Lower Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on a stable elevated surface like a plyo box with feet hip-width apart. Hold a weight plate with both hands in front of the thighs, arms extended.
- Tuck chin to chest and drop head forward.
- Round upper back vertebra by vertebra.
- Flex mid-back and lower back segmentally.
- Lower the plate toward feet with straight arms and slight knee bend.
- Pause at maximum flexion without pain.
- Unroll spine starting from lower back upward.
- Return to upright position with neutral spine.
Coaching Tips
Form Cues
- Segment vertebra by vertebra.
- Keep plate close to body.
- Maintain slight knee bend.
- Control descent slowly.
- Engage core throughout.
- Unroll from bottom up.
Breathing
Inhale during descent to brace core; exhale as you unroll upward.
Tempo
4-2-4
Range of Motion
From full upright neutral spine to maximum comfortable segmental flexion with the plate near feet; avoid pain or excessive strain.
Safety
Safety Notes
- Start with bodyweight or very light loads.
- Avoid if acute back pain or disc issues present.
- Consult professional for flexion-intolerant conditions.
- Maintain control to prevent injury.
- Stop at first sign of sharp pain.
Spotting
Not typically required; use light weights and focus on form for safety.
Common Mistakes
- Rushing the movement without control.
- Allowing weight to drift forward.
- Using full knee bend reducing hamstring stretch.
- Hyperextending neck on ascent.
- Performing with heavy load initially.
- Ignoring sharp pain signals.
When to Avoid
- Acute disc herniation
- Sciatica
- Flexion-intolerant back pain
Flexibility Needed
- Adequate hamstring flexibility
- Spinal segmentation control
Build Up First
- Master bodyweight cat-cow pose
- Basic hip hinge proficiency
Also known as
Plate Spinal Flexion Curl, Weight Plate Jefferson Curl
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