Kettlebell Spinal Jefferson Curl

A slow segmental spinal flexion with a light kettlebell that builds end-range loaded mobility through the back.

Core Kettlebell Stretching

Step by step

1. Stand on a sturdy box or bench holding a light kettlebell with both hands in front of your thighs.
2. Tuck your chin to your chest and begin rolling your spine down one vertebra at a time.
3. Let the kettlebell travel down toward the floor as the spine flexes through its full range.
4. Reach the deepest comfortable stretch with knees mostly straight, not locked out.
5. Reverse the motion by stacking the spine back up from the lower back to the head.
6. Finish standing tall with the kettlebell in front of the thighs and reset before the next rep.

Muscles and equipment

Target muscle

Abs

Secondary muscles

none

Equipment

Kettlebell

Type

Stretching

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