How To Get a Strong Low Back | Back Extensions Done Right!

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How To Get a Strong Low Back | Back Extensions Done Right!

Рет қаралды 214,497

4 жыл бұрын

Here’s my variation of back extensions. I wanted to make this video because I see (what I consider) most people doing these very inefficiently.
I think if done correctly back/hyper extensions can be a game changer for mid to lower back development and fix any postural issues but the key is to due them correctly. For me that means purposefully flexing and extending during the movement to fully contract your spinal erectors.
Let me know what you think of this variation in the comments below!

Пікірлер: 370

@bombonjovi756 4 жыл бұрын

My weak glutes caused my family to abandon me, now is the time to fight and take back whats mine.

@thatguitarguyguy 4 жыл бұрын

Lmao what dude

@tired783 3 жыл бұрын

😂😂

@Songbirdofourgeneration 3 жыл бұрын

one year later, did you get your glutes right and win back your family?

@Peacemakerblue 3 жыл бұрын

@@Songbirdofourgeneration he won a girl friend lol

@bannedfromleagueoflegendsl8700 3 жыл бұрын

What

@sarahl.2978 4 жыл бұрын

I need to train with him! This guy knows what he’s doing

@jonjoguy7261 4 жыл бұрын

The second exercise is everything I've ever needed without a hyper extension bench, what a guy.

@BIGARMADA1988 2 жыл бұрын

I was about to go buy one myself until I saw this video.

@ryanb5099 Жыл бұрын

its incredible. Paused the video and did 20 and fuuuck, my back is fired up. Definitely adding these to my warmups and core exercises.

@burnerjack01 13 күн бұрын

He’s one of the GOATs.

@fihtah8243 4 жыл бұрын

did the standing version. 8th rep and im reporting to tell you you've got a sub. excellent stuff

@AshrafAshraf-zx6vz 4 жыл бұрын

U sound 43

@mertmaralmojo 3 жыл бұрын

Same

@Shennnnnnnnnnn 2 жыл бұрын

@@AshrafAshraf-zx6vz u sound 5

@kputt3838 4 жыл бұрын

Just did this and let me tell you... you have changed everything I thought I knew about my lower back. Appreciate it man.

@eldondrift8910 4 жыл бұрын

Awesome tips, I’m basically training to your videos for the past few months. Learning a lot and actually working the muscles I’m targeting. This lower back one is great

@ravijarwal7633 4 жыл бұрын

Did 10 of the 2nd version. And my lower back is pumped 💪

@drive7 3 жыл бұрын

As someone who took a serious lower back injury years ago, I can say almost no one is paying enough attention to lower back strength. This is more valuable than a million influencer videos about how to get hot abs.

@briangee100 8 ай бұрын

Excellent, Ryan. With scoliosis, spondylolisthesis, multi disc degeneration, working the back and core without heavy axial load is vital. Since you released this vid, this has been the safest and most effective way for me to work the extensors. Thanks.

@ebateru 2 жыл бұрын

I believe I just did my very first lower back workout in 20 years! Never felt this burn before. Thank you dear sir!!! 👌

@RM-to8xu 4 жыл бұрын

OMG how have never seen this free standing lower back exercise before. Love this channel

@maxcarter5922 4 жыл бұрын

Damn, that’s brilliant. Thanks a lot. Those types of movements and illiopsoas movements fixed my back pain.

@FenderBenderXP 4 жыл бұрын

20 standing... Probably the best pump I've ever had in my lower back. Definitely incorporating these weekly. Very good stuff!

@arronsutcliffe1687 Жыл бұрын

Cant thank you enough. Ive had muscle imbalances in my back for over a decade. I broke my back playing rugby as a teen and at the age of 25 had chronic pain. I have been going to numerous physios over the years and after going to failure on that second exercise i felt something. Im only a few days in doing this once a day to failure and my back pain, chronic pain, chronic fatigue has completely gone. I am speechless thank you!!

@seanjohnson8225 2 жыл бұрын

This is one of the best changes to an exercise to better hit a muscle I’ve ever seen! Thank you

@0vermars520 4 жыл бұрын

Love how down to earth and real Ryan is. NO BS JUST REAL TALK

@Jhev1000 4 жыл бұрын

"I do 'em a little different than most people." That's Ryan for ya. Good stuff.

@PENDANTturnips 2 жыл бұрын

Wow I just did the standing variation and managed to hit a group of muscles I never knew I had. Now I’m super sore and have the craziest pump I’ve ever had, great video!

@palaka7724 4 жыл бұрын

Bro!!! Been sidelined with a lower back injury for the past 2 months. Was literally just cleared yesterday to get back at it (slowly). Watched your video and knocked out 10 and had to take a break. Obviously not where I want to be but I just found a way to help me get back in the game. Thanks. Looking forward to future vids.

@GQ-jv9uw 3 жыл бұрын

I hurt mines too and keep re tweaking it hows yours

@palaka7724 3 жыл бұрын

@@GQ-jv9uw Back is doing great. Minor set back due to a torn meniscus (unrelated) but right before that I was dead lifting 315 5 reps 3 sets. I know that’s not a lot but just right for my fitness goals. I still use this exercise at least once a week. Hope you find relief and strength in your back.

@mrhop9022 3 жыл бұрын

Glad to see that it helps and you gotten better. Keep at it

@theodore5223 7 ай бұрын

@@palaka7724 Thanks for the update! Hope your back is still iron and your knee is back to 100%

@stevenmanning2436 Жыл бұрын

This has easily been the biggest game changer for me as far as any type of exercise variation. Phenomenal. I isolate my mid and lower back perfectly with no lower back discomfort. I also started doing seated DB good mornings to target lower back. Just doing these for a few weeks has helped alleviate my lower back pain and discomfort. Now I can train my legs properly again.

@RosemaryR2728 4 жыл бұрын

This really worked! I too got a back pump after 10 reps. This was great! Thanks so much. Keep the videos coming.

@lukeveverka7687 2 жыл бұрын

Listen at 2:10 - As a Sports Chiropractor that is such an important concept/message for people to understand. Dynamic movements of the lumbopelvic region are essential to understand your boundaries! Great content Ryan!

@KillerSmurfy 4 ай бұрын

I am so glad I found your channel. I am suffering for a L1 -S2 injury and I do not want surgery. I need to strengthen my core and I think this will also help me. Fingers crossed.

@aleksilepisto9888 3 жыл бұрын

Just did that second one 4x15reps... I’m already getting a 6-pack on my lower back. Unbelievable exercise. Edit: Congrats on 500k! Keep it up!

@thomasmulroney2065 4 жыл бұрын

Three hours later, I feel my calves, which I have not done in years. God I owe you more than you know. It is amazing.

@mantaspolonskis6929 Жыл бұрын

20 reps just killed my back. Thank you.

@shelliepetty4951 4 жыл бұрын

I have Sacroiliac pain and no extension bench. You just blew my mind! Thank you!

@joevilleneuve1524 3 жыл бұрын

tried to do 20 reps of the standing version, by the 7th one i knew he wasn't bullshitting, lol. I've had lower back problems and it affect my workouts, this is definitely going to be my new go-to lower back workout. thanks man!!

@donlitt Жыл бұрын

I’ve been doing this twice weekly since I first saw this video 1 month ago and my lower back thanks you! 🎉

@keithpudwill1748 2 жыл бұрын

Damn this is really effective! I’ve never had my spinalis portion of the erectors so engaged in a motion. You legit have excellent information!

@896tank Жыл бұрын

Did 13 reps and had to stop. Wow. Insane. It's like I discovered new muscles. Appreciate the content brotha!

@kameronoleary9262 3 жыл бұрын

14 reps of that standing back exercise and I needed to take a break- like a lot of people on here Im going to incorporate this!

@mastershredder7061 2 жыл бұрын

Insane back pump from the standing variation. Very unique! You earned my sub.

@koenvanbeelen1179 2 жыл бұрын

Amazing! Literally relieved the lower back pain on my right side in just a few reps!!

@0000kris0000 3 ай бұрын

I can’t believe how much Eyan has changed in nearly 5 years, him and his videos are totally different 🤣👌🏻

@elir7184 3 жыл бұрын

That actually makes perfect sense. I quit doing back extensions because they seemed fruitless compared to the reverse hyper. Will certainly give this version a go.

@300saj 4 жыл бұрын

I have to say you're possibly the best person to truly provide specific and very effective movements to target specific areas. Enjoying all your videos especially one that targets the pecs. I hope you continue to post these awesome videos

@GenesisTww 4 жыл бұрын

I'm reporting this channel.. For being too freaking good!!

@NRoss-ep6ow 4 жыл бұрын

Just done these for back/core day. Trick for me seems to be to let my hamstrings and calves completely relax and to focus on keeping them relaxed and out of play. That way all the pull goes through my lower back.. Really effective... Thanks Ryan 👍

@mathiasn50 Жыл бұрын

You are a gentleman and a scholar! Thank you for this!

@olitonottero7620 6 ай бұрын

1:50 The No-Gym Standing Version Super helpful, thank you Ryan !!!

@sanchez12344321 4 жыл бұрын

This guy is the Don.Just did 20 reps and my lower back was BURNING! Keep up the excellent work

@hibernatorawake 4 жыл бұрын

Holy sheeet. This updated version was a lot harder than I thought. 10 reps in and I almost has a cramp.

@TheDeadStyx 3 жыл бұрын

Today, right before going to the gym, I remembered this video and decided to give it a go. I finally got that feeling of satisfaction from working with the lower back. Thank you!

@GOASTize 2 жыл бұрын

I made it to 20 but lemme tell you he definitely wasn't bullshitting. I did heavy triples on hex bar couple hours ago and this simple move had my lower back PUMPED better than that whole session. Can't wait to weight these with some dumbbells as a finisher on my next pull day. I can tell already they're gonna take my low back to the next level. Been a subscriber for a long time, keep up the great info my guy💪😎👍

@MathewMacRae Жыл бұрын

Best lower back movement I've found. Thanx. Definitely humbled.

@craighoover1495 3 жыл бұрын

I appreciate this. I have never seen or heard of this movement. Yep, lit right up. I am sensitive about my back because I was born with spina bifida occulta. I didn't know I had that until I was 52 and had been living with a broken vertebrae for 2 years. A fusion saved me from disaster. Now I want to do every thing possible to keep a strong back. Even now, at 64. Thank you, thank you, thank you.

@trickythomas77 3 жыл бұрын

Great video thanks. The standing version is just what I need!

@dariushickman8712 4 жыл бұрын

So, I tried the one where you said pause the video and try. Gotta say, you’re correct, it humbled me and felt great afterwards.

@coachfonde 4 жыл бұрын

This man is just a genius... A trainer who can make you target a muscle in different ways... Hence reducing the risk of injury.

@thomasmulroney2065 4 жыл бұрын

I already went to the gym, so I did the standing at home. I can't believe the result. Thanks man.

@Dr.evil.porkchop 3 жыл бұрын

Ryan, 1. the channel is the best, videos run as I work out. 2. the report back- I did a ton - I has to repeat the video until -Oh- wrestling stance. Get you head and hands. Thanks for all the videos!!

@stevebode8218 Жыл бұрын

From 2:36-- I didn't even realise the WAS this much movement to be had from lumbar spine isolated movement!! Perfect examples Ryan-- thanks!! My javelin trainees will thank you for the help too!!

@leonarddevir9965 Жыл бұрын

First comment, long time watcher. As a calisthenics guy I cannot thank you enough for that super simple but extremely effective exercise. There are 100 ways to progress it, you need no equip, and it targets the lower back (the whole posterior chain really) far better than any back extension for me.

@Hendrixhimself 9 ай бұрын

Can you give some examples on how to progress? Only thing I can think of is holding some weights, but my imagination is weak

@ButtmanAtHeart 9 ай бұрын

How do you progress the movement other than adding a dumbell or barbell or plates or kettle bells?

@owensheasby 2 жыл бұрын

That is ridiculously effective yet looks so easy. Thanks Ryan

@exeutiy7445 4 жыл бұрын

I'm watching all this guy's videos. Straight forward and to the point. Love it. Thank you.

@xpekerin4056 11 ай бұрын

1:51 bro that was INSANE. MY LOWER BACK NEVER FELT BETTER. couldn't even do 15 of that gonna build up to it

@timange124 2 жыл бұрын

Even just how lose it makes my lower back feel! I think it’s a great warmup for the morning too, if you wake up with lower back stiffness.

@ericschneider7294 4 жыл бұрын

NICE! Have been doing these for years. Like kneeling and laying over excerise ball. Great lower back stability allows use of plates for additional resistance in the movement.

@stuartbrookes7785 4 жыл бұрын

That second exercise is a good one! I always feel like I have to be so careful with my back but this has total control.

@kylesullivan47 3 жыл бұрын

This is a great high-yield accessory movement, could combo with abmat crunches for both flexion/extension and improved ROM. Thanks for sharing! I'm glad to see this and not another 'glute-dominant' back extension.

@jon_rambo2458 3 жыл бұрын

Perhaps not what you intended, but what a great exercise for golfers!

@diasporaman5419 Жыл бұрын

Awesome!!!!! I can feel the isolation

@luptonpittman6520 4 жыл бұрын

Great video. Just found you the other day and subbed. Your 👍 vs 👎 are sick! It speaks to the quality and content of your vids.

@jaredcawood1019 4 жыл бұрын

Thanks Ryan all your videos are phenomenal .Your a legend .

@mrbrakelol Жыл бұрын

can't wait to try that 2nd one

@lee7561 3 жыл бұрын

Omg iv had lower back pain on and of for years tried these only managed 10 reps due to week lower back fantastic will be doing these every week on back day .also I was wondering is it worth finishing every workout with those. This man should be president of American. I appreciate your free advice

@caitlinyoung47 2 жыл бұрын

Holy smokes! This lit my back up like never before!!

@ryanstinkler4451 3 жыл бұрын

Hit some spots I haven't felt before. Good shit

@carlosgj1308 Жыл бұрын

I tried and it really work really well thanks for the video 🙏🏼

@jeremyparrott3713 4 жыл бұрын

That really does hit well. 10 reps in I was thinking WTF, then from about 15 I noticed it. Then as soon as I stopped my lower back was lit. Thanks Ryan

@joeschmo2693 4 жыл бұрын

I do try to round and extend at the bottom of my hip/back extensions, but this is a whole nother level. Definitely have to try it.

@mikeodil7721 4 жыл бұрын

Joe Schmo GO CARDS!

@deadandgone70 4 жыл бұрын

My gym got this equipment this week and I tried it out. Unreal exercise!

@CDXLIV444 Жыл бұрын

That standing extension is exactly what i've been looking for

@johnsellars3927 2 жыл бұрын

Great exercise. I wake up with terrible pain every morning, this is one of things that helps. I also do reverse hypers

@ianlomas625 Жыл бұрын

Hip and knee replacement caused significant posterior chain issues including lower back. Thank you for this great training tip. Definitely works 👍

@Kilo_of_Milk 4 жыл бұрын

Damn man, I don't agree with some your theories regarding high reps (I don't think that works for everybody) but you sure come out with some nuggets of gold, I am glad I am subscribed

@sedleydaley7299 2 жыл бұрын

this is an underwatched video. subbed

@RCstrats 3 жыл бұрын

Thanks !! I’ll do them !! Your a BEAST!!

@miklosvarga3839 4 жыл бұрын

One of the Most educational channel on yuotube!

@mjj21 4 жыл бұрын

Literally felt my back getting lit after 7 reps which I just did and I was smiling throughout the balance 13 reps... Thanks a million.. Oh yes, I was about to sleep whilst watching this video... ;}

@JayJArms 4 жыл бұрын

Did the standing ones... My backs all warm and tinkling... Love it!

@jonathanbelardo 4 жыл бұрын

I Efffffffiiiing appreciate this guy! its just pure VALUE!!!!

@th8440 2 жыл бұрын

Back extensions are 👌🏾. I do then with a 3count on the extension making sure my LATS are locked down and on the way up I re-engage them and focus on the arching which 🔥 the lower back. I’ll give this a shot

@onetube40 5 ай бұрын

brought to the point.👍👍👍

@Marc-ip4ii Жыл бұрын

Tried this version of back extension and I do love it.❤

@yutube1983 Ай бұрын

4 years late to discover this, but im glad i did

@kevinbartoe7881 3 жыл бұрын

Added to my morning work out. Thanks

@freshkicks8313 2 жыл бұрын

Living legend glade I came across this video‼️

@vforvendetta60 3 жыл бұрын

Great advise Ryan.I would highly recommend this way of exercising the lower back. I argue that if you are not a professional bodybuilder,powerlifter ..etc, there is no reason you should subject yourself to extreme exercises,that are prone to injury. Find the most effective exercises with minimum risk. Throw away the ego and train for hypertrophy.

@mr.martins3737 9 ай бұрын

shit he ain't kidding i paused and tried 20...got to 18 and it was burning like crazy ...nice, def going to start doing this

@warriorspiritmovers2589 2 жыл бұрын

So simple a change, so effective

@brianconteh4592 8 ай бұрын

Yep that Second exercise I can Definitely feel my lower Back Contracting'.. Great exercise 👍🏽

@angel67usa 4 жыл бұрын

It’s one of the most important videos , I hope working for me , thank you

@headbanger77 4 жыл бұрын

Absolutely great exercise! Thanks for posting that!

@DeoryDidit Жыл бұрын

When he said pause and do 20 and I finish with “he ain’t lying “ 😭

@masonrice1868 4 жыл бұрын

Just did these and holy crap they work great! Love the advice you give!

@malabarwarriors5581 4 жыл бұрын

I really admire your videos but as a physiotherapist I've got to take issue with this because the first exercise is basically asking for anterior pelvic tilt. Anyone with even mild SI joint dysfunction will get worse with this.There's a reason why the spinal erectors are usually only trained isometrically, unless youre working super hard to balance APT with lower abs and hamstring work

@leonardomelia92 4 жыл бұрын