Wednesday, March 23, 2011

Back Extensions and What You Should Know



Back Extensions and What You Should Know

Thought this would be a good blog post (via NiaShanks.com) to share as I've seen many people perform this exercise with intensions of strengthening the back, but instead do more harm then good. I encourage you to read and watch the video even if you know the "proper" way to perform this exercise.



High Level Summary:

- Think of this exercise as more of a “hip thrust” instead of a “back extension”. In the same way you perform a dumbbell/kettlebell swing, focus on thrusting your hips forward into the bench instead of pulling your back upwards.
- Have the pad low enough so your pelvis can rotate forward; this will allow you to use your glutes.
- Squeeze the glutes hard and thrust the hips into the bench.
- Stop the movement when your body is in a straight line from your head to your ankles OR stop a little before. It’s better to stop a little short than to hyperextend your lowerback. Hyperextending puts a lot of unnecessary and potentially harmful pressure on your spine and discs.

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