Kettlebell Jefferson Curl

Stand on a sturdy box or step with your feet about hip-width apart.

Pick up one light kettlebell with both hands and hold it by the handle in front of your thighs.

Straighten your knees without locking them hard, and let your arms hang long with your shoulders relaxed.

Tuck your chin to your chest, then slowly roll down one part of your spine at a time: upper back first, then mid back, then lower back.

Keep the kettlebell close to your legs as it lowers, let its weight gently pull you deeper, and keep your hips stacked over your heels.

At the bottom, let the bell hang below the top of the box and breathe into the stretch through your hamstrings and back for a moment without bouncing.

Reverse the movement just as slowly, stacking your lower back first and lifting your head last until you are standing tall again.

Because this move puts weight on your spine while you bend forward, start with a very light kettlebell and only add weight over weeks.

Stop right away if you feel sharp or radiating pain in your back or legs.