Ironproof Your Posterior Chain with the J-Curl

Mastering the J-Curl

J-Curls are an exercise made popular by gymnasts, but have grown in popularity due to the benefits they have for lengthening and strengthening the spine.

The J-Curl isn’t the same as an RDL and shouldn’t be performed like an RDL.

J-Curls target the posterior chain while training spinal flexion through a full range of motion.

How To Start

To begin, follow a few simple cues:

Start standing on the ground with a neutral spine and palms facing forward
Round your neck towards your chest and gradually allow your shoulders to follow suit
Once your head and shoulders are rounded, think about slowly rolling your spine forward
Keep your legs long and reach your palms to the ground
To return, think about slowly unrolling your spine, neck and shoulders back to the starting position.

Progressions

To master the J-Curl:

➡️ Start with no weight or a PVC pipe on flat ground

➡️ Gradually add light dumbbells until you are comfortable using 50% of your bodyweight

➡️ You can also progress by adding depth, standing on 2”, 4” and 6” boxes

➡️ Start with only 5-8 reps, increasing the sets and reps as you progress

➡️ When using depth and weight, start with 3-5 reps and work up to 15-20 reps

Why J-Curl

Weightlifting can take a toll on the posterior chain and the spine.

Very few exercises are able to lengthen the spine and strengthen it in a safe and effective way.

While good mornings, deadlifts and RDL’s train the posterior chain with a neutral back, the J-Curl is the only exercise that can train spinal flexion through a full range of motion.