Hyperextensions (Back Extensions)
- 6 years ago
Hyperextensions (Back Extensions)
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.
PLEASE LIKE AND SUBSCRIBE MY CHANNEL HEALTH AND FITNESS
Strengthen your low back once and for all by training like an athlete
http://athleanx.com/x/strong-from-the-inside-out
Let’s face it, working out with low back pain or after a lower back injury is almost impossible. With your lumbar spine located so close to your center of gravity, virtually every exercise you do will travel through or have an impact on your low back. This makes training and lifting weights either painful or simply nonproductive, unless you start training your back right.
In this video, I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before getting hurt. In order to lift heavy weights again (and it is possible) you need to be sure that you are taking a two step approach to your back rehab and training.
First, you must make sure to work long and hard on improving the stamina of your lower back muscles. The most effective way to do this is to concentrate on including variations of the classic hyperextension exercise that I show you. Of course, the name is incorrect, as you don’t need to actually hyperextend but rather extend your back from a flexed position to recreate the normal lumber curvature.
From here, you have to work on asymmetrically loading your back while in extension. You can do this by holding a dumbbell in one hand and trying not to let it rotate your body in that direction. Durations of 1-2 minutes should be the goal here as you work to g
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.
PLEASE LIKE AND SUBSCRIBE MY CHANNEL HEALTH AND FITNESS
Strengthen your low back once and for all by training like an athlete
http://athleanx.com/x/strong-from-the-inside-out
Let’s face it, working out with low back pain or after a lower back injury is almost impossible. With your lumbar spine located so close to your center of gravity, virtually every exercise you do will travel through or have an impact on your low back. This makes training and lifting weights either painful or simply nonproductive, unless you start training your back right.
In this video, I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before getting hurt. In order to lift heavy weights again (and it is possible) you need to be sure that you are taking a two step approach to your back rehab and training.
First, you must make sure to work long and hard on improving the stamina of your lower back muscles. The most effective way to do this is to concentrate on including variations of the classic hyperextension exercise that I show you. Of course, the name is incorrect, as you don’t need to actually hyperextend but rather extend your back from a flexed position to recreate the normal lumber curvature.
From here, you have to work on asymmetrically loading your back while in extension. You can do this by holding a dumbbell in one hand and trying not to let it rotate your body in that direction. Durations of 1-2 minutes should be the goal here as you work to g