The Kettlebell Rollup

The Kettlebell Rollups are an exercise for the back extensors. This exercise is based on a gym exercise called the Jefferson Curl.

The Jefferson Curl is controversial in the strength training and physical therapy world. Some people have concerns about the Jefferson Curl because you are bending (flexing) your spine while lifting a load. This does create a risk of a disc herniation. However, there are still many unanswered questions. How large is the risk of disc herniation? How does the risk depend on the load? The risk is going to be greater for some people than others. How do we know who is most at risk? Do the strengthening benefits of this exercise outweigh the risk for some people?

No-one has answers to these questions. So, after a great deal of back and forth at Activelab, the position we have come down on is that the kettlebell rollup performed slowly, with a light load and a limited amount of flexion, is beneficial for many people. If it hurts, then you certainly should stop.

The modification we bring to this exercise is leaning into a belt. This small modification makes the exercise feel more comfortable. You will need to try it to know if you agree.