I want to train my lower back to be strong eccentrically and concentrically no just isometrically. I started doing back extension going through actual full lumbar flexion and extension. After 3 months of slowly increasing the weight from 10lbs to 35lbs, My back pain I've had for over over 2 years is gone. I used to be only able to sit for 30mins in horrible pain. I can now sit for an unlimited amount of time and can bend forward all the way through full lumbar flexion without pain. I've also been to 3 different PTs through this time and only 1 suggested to perform full range back extensions. I am forever grateful
@sonidoo5908 Жыл бұрын
Do you have a lumbar herniated disc?
@adrianbolton9279 Жыл бұрын
@@sonidoo5908 I don't know. I never got an MRI to confirm, but my x-ray showed decreased disc height at L5-S1. Not sure if I just sprained it or worse. My signs and symptoms were consisted with a disc injury though. The first week after my injury, ANY position except supine felt like someone was stabbing a hot iron through my back
@galacticwarrior4089 Жыл бұрын
@Adrian Bolton sounds like you definitely had a herniated disc wich is what I have. I'm doing KOT program and just bought a back extension. After months of no work I really hope this is what gets me out of the gutter
@adrianbolton9279 Жыл бұрын
@@galacticwarrior4089 Yeah I was going through PT school when it happened. Just didn't want to self diagnose, but pretty sure I did. Good news is today my back is pain free all because of the back extension machine. Hope you have a quick recovery.
@jo2862 Жыл бұрын
That's a blessing, praise God!!
@HonkeyKongLive Жыл бұрын
This video seems to run head-on into other videos focusing on how constantly avoiding spine flexion results in greater back problems. TBH I intentionally use this (and the reverse hyper) to put light loads on the lower back to take the spine through a ROM and it's really helped me be in less pain.
@Coleman11900 Жыл бұрын
Thank you
@hssy2jrocker Жыл бұрын
This guy is pretty legit though. He trains Olympic weightlifters and powerlifters! But I guess it's not like there is one absolute truth. Some think one style is better, others think another is better. Just do what suits you.
@reclanton Жыл бұрын
my kung fu style is superior ;(
@hippie_4762 Жыл бұрын
@@hssy2jrocker Honestly I think the truth is still out on loading through spinal flexion. For now I just do both, a lot of training for stability in the hips and some light loading through flexion, mostly banded to make it less severe in full extension. But I think both sides have decent arguments and evidence supporting them.
@ronstewart5945 Жыл бұрын
He specified that rounding *under load* was the issue. Practicing flexion is always good to maintain mobility, just not under a heavy load - whatever that is for you.
@SabianCarthen Жыл бұрын
I’m not the expert but you could get a lot lower with a flat back if the pad was even lower than in the video. That stretch at full ROM has really gotten rid of my low back pain.
@xhalexj Жыл бұрын
you're right but then it's not about strengthening the back isometrically, you're then talking about stretching the back which is absolutely a function of the roman chair but not the direct topic of his statement in this video! :)
@rayres1074 Жыл бұрын
Definitely could.
@SabianCarthen Жыл бұрын
@@xhalexj makes sense. definitely can see how training both ways could be useful
@marledanimefan7186 Жыл бұрын
He cant cause he'lll fly ass first cause gravity. If they used a real machine with leg holders on the calves or a bit lowers then he could do that.
@NormanKonstantin Жыл бұрын
Yes you can, going lower will get your hammies involved more, what he showed in the video is a really good glute bias, both works.
@UnskilledGrappler Жыл бұрын
As someone with lifelong lower back pain, I do it the way you suggest, and it helps me immensely. If I let my lower back flex, it’s pain city.
@vyvianalcott16817 ай бұрын
Walk backwards uphill on a treadmill for 5 minutes every time you work out. It's excellent for your knees and helps train your legs to provide a better foundation, which takes some pressure off your back.
@blacksmithperformance Жыл бұрын
You can use this machine to focus on glutes and hamstrings or back extensors. If you're focused on the latter, keep the load light and hit high reps, 15-25. Don't let someone tell you that you're wrong for hitting your extensors with this. It's just a different focus.
@gfhrtg548 ай бұрын
Are there zones or ways to make this exercise focus on lower back and less on Hamstrings?
@blacksmithperformance8 ай бұрын
To make it more low back focused, more through the spine vs the hip. I would recommend working with a fitness professional who can help you perform this correctly. I would also assess why you would want to include this in your program. People want to incorporate this if they have lower back pain but you should get a proper assessment first to identify if this exercise even makes sense for you. Hope that helps!
@rexibhazoboa70977 ай бұрын
@@gfhrtg54I swear I thought the form they just showed in the video WAS for lower back but now they are saying it’s for glutes and hamstrings. I thought the glutes had to flex and stretch to get work done.
@marcusmoyses38097 ай бұрын
WE CAN ACTIVATE GLUTES BY CONTRACTING IT, FLEXING AND RELEASE LIKE ANY OTHER BODY PART. WE NEED TO LEARN TO POSITION IT IN THE RIGHT ANGLE AND TIME AND USE WHAT MANY PEOPLE CALL NERVE (BRAIN) CONNECTION. IT TAKES FOCUS AND CONCENTRATION.TRY IT FOR ALL MUSCLES YOU ARE WILLING TO TRAIN.THAT IS WHEN WE GET RESULTS AND OTHER PEOPLE DO NOT. @@rexibhazoboa7097
@Mr.Beavis667 Жыл бұрын
Kneesovertoesguy enters the chat....
@FitFighter15 Жыл бұрын
ha ha ha 🤣🙂
@SomeKidFromBritain Жыл бұрын
To say what? Edit: nevermind, very low ROM
@staebs Жыл бұрын
I believe Aaron has more education under his belt. If I *had* to choose between advice from either of them.
@mrEugenieee Жыл бұрын
😂😂😂
@Mr.Beavis667 Жыл бұрын
@@staebs Yeah i kinda do to. But why not both? So full ROM with no weights and that limited ROM with weights?
@timonix2 Жыл бұрын
I have fairly good hip mobility so I like to have the padding even further down. That way I can have a straight back while going lower and get the full range of motion of the glutes and hamstrings. Closer to the animation at 1:30 rather than staying parallell to the ground
@SquatUniversity Жыл бұрын
I'm the same way!
@jonathanblaies826 Жыл бұрын
Great information! This content is priceless, thank you both for your time. 💪
@TheShapelessAndFormlessVoid Жыл бұрын
While it's true that for a hip extension this lumbar movement is not good, back extensions are actually a decent exercise for accessory work on the spinal erectors. However, it is a bit better to have a lower angle when performing back extensions, so performing the exercise on a GHD in order to place tension rather than compression on the discs is preferable.
@sunsh1n1ng2 ай бұрын
Genuinely helpful nuanced comment in an otherwise black and white dialogue
@samuelgaspar4742 Жыл бұрын
I agree that to overload the compressed formof the spinal erectors you should do like youninstruct. But there is place for rounding the back to strength the muscle in a stretch form, all with the respective intensity, volume and resistance.
@misterwill3625 Жыл бұрын
Great explanation of how to perform the exercises and why it should be done that way. Thank you 😊
@antony_daffurn Жыл бұрын
Another great video, reinforcing stability at the spine/core whilst moving through the hips. You've been a blessing to my clinical practice 🙂
@SquatUniversity Жыл бұрын
Glad you liked this one!
@mikewalkow1860 Жыл бұрын
@@SquatUniversity just letting you know there is a scammer on here pretending to be you,telling people, like me, that I won something! I was all excited for nothing...
@SquatUniversity Жыл бұрын
@@mikewalkow1860 thanks for letting me know - the unfortunate thing about doing giveaways - so many scammers come out 🤦🏼♂️
@mikewalkow1860 Жыл бұрын
@@SquatUniversity yeah, Maybe next time. I berated and insulted them well though! I was actually going to call your office, but I saw you were closed. I did ask a question above though, any way you could give your opinion.?
@dhilipsrihari3098 Жыл бұрын
@@mikewalkow1860 yeah im also belived that ,and now i realise that was not him, and now they asking my shipping address
@artspark76979 ай бұрын
This exercise helped my lower back pain a lot and I was told by my orthopedic doctor that it is ok to do but if you have disc problems do not add weight.
@copernicus99 Жыл бұрын
Bret Contreras (among others) recommends using a slightly rounded back to target the glutes more. This is the first time I'm hearing that this may increase the risk of injury under load. Hmm...
@michaeltwomey9751 Жыл бұрын
Great information! You’ve just saved my back!
@SquatUniversity Жыл бұрын
Glad you liked this one!
@MobaCry Жыл бұрын
Thank you 👍👍👍👍👍👍👍👍 When I was doing this exercise I was in pain... So I am going to try it again but following your instructions.
@Amy.Scorpio Жыл бұрын
This is awesome. Thanks for clarifying this! It can easily be confused with glute-focused exercises on this which round the back, which isn't the safest idea for hip extensions long term
@KompletterGeist9 ай бұрын
I use this exercise to intentionally train my spinal erectors, not my glutes, so i DO intentionally round my back (obviously going with lower weight + higher reps). I feel like it helped out my deadlifting
@barrywilliams48668 ай бұрын
it's not wrong, Mike O'Hearn does exactly this too..
@davidmonzon25577 ай бұрын
Same. I've actually been doing (and programming) both variations for about 12-15 years now.
@Adronomics Жыл бұрын
Definitely place it below my pelvis. I do full rom on this with no to low load. Helps me with a lot of my posterior chain. Helped me overcome cramps too.
@ditz3nfitness Жыл бұрын
I've begun doing those for my herniated disc as a rehab and it seems to not hurt and actually feel good afterwards! Can only recommend these for people who struggles with lower back pain! Of course, done right!
@The.Ghost.of.Tom.Joad.9 ай бұрын
Exactly. I'm a CPT and have used this to rehab people with moderate sciatica.
@kikibah2001 Жыл бұрын
I like doing it with a fully rounded back long range, also isometrically with a straight back for short range loaded with weight. both are useful.
@lahoya32Ай бұрын
Which one do you feel more the day after, and I mean the muscles not the spine. Greetings from germany.
@kikibah2001Ай бұрын
@@lahoya32 I couldn't say really, the loaded exercises are more intense and create more DOMS.
@lahoya32Ай бұрын
@@kikibah2001 If you have a round back, don't you have to worry about your spinal discs? I like to do it like that myself, without weight, and over the next two days I notice muscles that I didn't even know existed, but many people also say that I just have to do it with a straight back. Greetings from germany.
@kikibah2001Ай бұрын
@@lahoya32 holding the position in hyper reverse position i akso had this sensation of new muscle along the spine popping up, then you get acclimated pretty quick to hold it for time. The spine is designed to move and bend but not with maximal load, just as dead lifts the spine must remain stable and reducing the range of motion is optimal. Back extension, good morning, hyper reverse are all great exercises to strengthen the posterior chain and lower back. Jefferson curl and rounded back extension without weight or light one are good for decompression, mobility. Overall a strong back is a straight back.
@stormrhode2330 Жыл бұрын
It's basically a good morning vs a Jefferson curl. Both have applications, but you need to really know what you're doing to maximize the benefit and minimize the risk of either, especially the latter (i.e., Jefferson curl).
@alibadran4467 Жыл бұрын
I was waiting for this for so long man
@brachsmith11 ай бұрын
Would love to see ways to integrate weight via a plate, dumbbell, and/or barbell. Where/how should it be held to be most effective?
@its-violet Жыл бұрын
Thank you!!! I wasn't feeling the burn in the right lower middle part as I was supposed to. This video has been very helpful
@shevinsacrey58622 ай бұрын
Bro thinks the gym lets you workout in bare feet
@nicholasforth3586 Жыл бұрын
yeah no.. the reason why you should use that is because you can strengthen your erectors under tension instead of compression like the back would be if it rounds while standing.. I have degenerative disk disease and a few herniated disks.. doing this with a slight round going all the way down and only raising my body to horizontal is what has strengthened my back to the point of not having much pain..
@nicholasforth3586 Жыл бұрын
sorry just wanted to state i get these to variations have different goals completely but I dont want people to think rounding their back is all together a back thing because its honestly a necessity if you want your back to stay healthy and strong
@boumdog6 күн бұрын
Just to confirm, are you rounding through both Thoracic and Lumbar? (Sorry I know this comment is over a year old)
@Anna-wd8ox Жыл бұрын
Literally tried to use this yesterday and about killed my lower back 😅 thank you!
@raphaeldeguzman7417 Жыл бұрын
I did 3 sets of 20 of this exercise just now and I'm laying on the floor with my legs stretched up in the hopes of my lower back working again. I share the same sentiment as you lol
@MaxIronsThird10 ай бұрын
this exercise can be done for either lower back with small loads and high reps or for Glutes/Hamstrings with higher loads. I've always had lower back pain, doing this exercise fixed my back and i can now sleep however i want, even if the matress is really soft.
@VikingFitness00 Жыл бұрын
i learnt from so many other people and videos over the year to flex the spine at the bottom (round the back) and extend on the way up(chest high and spine straightened) to get the erector muscles now i'm being told no only isometrically is the way. God i am so confused
@ryanl874 Жыл бұрын
Lol both are fine, some people would rupture their LB disc with rounding, others would be fine for many decades. So Yolo
@alexcope4144 Жыл бұрын
This is kind of contrary to what Brett Contreras (glute guy), says to do. He says to deliberately curve your upper back to turn off your spinal erectors to focus more on your glutes. Assuming the way you're coaching this is to train the hip extensors and low back. Thoughts/comments?
@lawrencelee900 Жыл бұрын
There are some fitness KZfaqrs (Ryan Humiston comes to mind) who advocate for doing these with back flexion specifically to build more lower back muscle (in a bodybuilding context). If someone is able to do this under load without pain, is it still safe to do this with back flexion?
@amberkay25915 ай бұрын
Excellent video. Watched and immediately implemented. Can’t even begin to tell you the difference !Complete burn in my HS and way less tension on my low back. Great content !
@markratcliffe3530 Жыл бұрын
I've worked as a personal trainer for nearly 20 years and I disagree with the message that this video is delivering. The two main exercises to perform using a Roman Chair apparatus are Back Extensions and Hip Extensions. While Hip Extensions are appropriate for conditioning the core and pelvic muscles isometrically in preparation for certain compound exercises like deadlifts and squats, both exercises are correct. They simply require different mechanical movement patterns depending on what you're aiming to achieve from each one. As the video suggests, the purpose of Hip Extensions is to lock the lumbar vertebra so that the trunk extensors are functioning isometrically as fixator muscles, supporting the trunk while the glutes and hamstrings are functioning to extend the hips. This is correct, but so to are Back Extensions, just for a different reason. Skeletal muscles are designed to contract isometrically and isotonically. If you only perform isometric exercises for a muscle, it will only strengthen isometrically. Therefore, you will not be strengthening the muscle throughout its whole range of motion. The vertebra is designed to flex, extend, laterally flex and rotate. A Back Extension on a Roman Chair enables you to extend from a flexed position, strengthening the erector spinae, multifidus and quadratus lumborum muscles through a full range of motion. To state that this exercise is not beneficial is misleading to your viewers and there's nothing wrong with including both variations in exercise routines some of the time, as they both require movement patterns that function with the mechanics of the MSK system rather than conflicting with them.
@heyyou27411 ай бұрын
Thank you for that thorough explanation.
@SpinningSidekick11 ай бұрын
Problems stem from the fact that the movement is incorrectly named by the gym bros. Rounding and then straightening your spine is back flexion/extension. Elevating the torso without rounding is hip extension. Keeping the lower back in one place while raising the upper back is a hyperextension.
@al-eteos-imhotepheru-bey3271 Жыл бұрын
Thank you, I had no idea I've been screwing this up the whole time.
@CalebHSumo Жыл бұрын
I see so many people trying to load lumbar through flexion and attempt to fix back pain with twisting stretches instead of training spine stability and hip mobility.
@s.wilson5675Ай бұрын
I've used this to help strengthen my posterior chain. I do as described with 10kg weight. Also, without weight, I flex upper back, (a bit like cat/camel). I've read most of the comments (611), and didn't see any mention of Paul Chek. So just adding him to the mix and his video "The Reverse Hyperextension Exercise". Keep strong everyone.
@domepiece11 Жыл бұрын
I think the pad should be even lower, so the top of the pad is below the hip crease. This allows you to rotate about the hips.
@teknikgroup75974 ай бұрын
Thanks, I adjusted down the pads, grabbed a barbell and felt the burn in the Glutes....awesome. Thanks for showing the correct way.
@scryne5578Ай бұрын
I've always did it like this and it made me more problems than rounding my back and making my spine getting used to be free to bend more
@RealziesCuts Жыл бұрын
Thanks for helping me get this Right 🏆
@SquatUniversity Жыл бұрын
You’re welcome
@DamianBrown Жыл бұрын
Great refresher!!
@James-em9qz Жыл бұрын
This was so helpful...thank you very much sir!!
@thomashannam1677 Жыл бұрын
Love to see ya'll working together 💯💯💯
@SquatUniversity Жыл бұрын
Thanks Thomas
@RagnarHoffАй бұрын
Do rows with weights while in a straigth position on this bench. It will develop the ability to do back extension properly, or keep a right form on deadlifts. Rows forces you to keep a straight back.
@jaredbarts Жыл бұрын
A lot of the "booty" themed back extension instructionals have the upper back rounded to hit the glutes more. I've always went with the single leg back extensions on the GHD, mainly for knee comfort, but also to avoid having to use weights due to the 45 degree being way to easy. For whatever reason, my knees never liked the 45 degree angle machines.
@antoniodecorona18012 ай бұрын
Excellent video and information, thank you so much for sharing your knowledge with us Have a great a blessed life
@Muslim_israeli7 ай бұрын
This exercise save my lower from pain during squat and RDL
@AlceuBap7 ай бұрын
Fabulous! I've being doing it wrong, thinking that more bend means more results! Thank you for posting it!
@BELLSOFSTEEL Жыл бұрын
I am learning so much keeping up with your channel! 😂🙏
@SquatUniversity Жыл бұрын
Thank you!
@reddy34003 ай бұрын
@@SquatUniversity Can you mention the name of the Roman Chair you are using in this? I am 5'2" and would like to buy a decent one. It's been difficult to read all the reviews and get the proper chair. Thanks for all you do!
@jakefarm12803 ай бұрын
I had a lower back injury and started training on this machine regularly but I would round my back to stretch and strengthen it. I found that never rounding the back is what keeps the lower back weak. It’s a natural movement that the human was designed to do.
@davelogan77 Жыл бұрын
This (for me) is THE BEST lower back, and glute work out - its makes for such a relaxed, strong lower back, it has removed so many lower back issues that I have struggled with for a long time. Cant recommend it enough. Who needs a Chiropractor? The Roman Chair is the solution!
@Tommy_0078 ай бұрын
The same for me. It keeps my lower back problems in check.
@bartk86727 ай бұрын
This kills my lower back, even with the pad adjusted correctly. Every time I do this I need painkillers next day
@davidbrianwells205810 ай бұрын
It's not a Roman chair.
@thedrunkengardenernb3 ай бұрын
What is it
@fuegogrande41332 ай бұрын
@@thedrunkengardenernb the old school roman chair... you place your knees where the hips are here. It was for ab work.
@fuegogrande41332 ай бұрын
@@thedrunkengardenernb i call it a 45 degree horse.
@egorudoulov51147 ай бұрын
you should try the exercise with making a vacuum of the stomach and then lowering and lengthening the lower back while keeping vacuum and tilting the pelvis to anterior once you're down you go back up while keeping the stomach vacuum and posteriorly rotating the pelvis (very controlled) so the movement is focused solely on the errector spinaes you're making a contraction and lenghtening them at the same time this in my opinion is the pinnachle of the roman machine and creates cables as lowerback muscles once ya kno ya kno
@darklustgamingchannel45357 ай бұрын
Lower back is the core focus glutes are secondary and targeted towards the end of the upper motion
@Led.on.YouTube Жыл бұрын
Okay, I'll subscribe. Was literally looking for back extension forn videos about an hour ago
@SquatUniversity Жыл бұрын
Thank YOU
@haraldbull1558 Жыл бұрын
Thing was still set up too high. Needs to be set below the hip joint to work the way it was mentioned.
@Super_BeastGirl Жыл бұрын
I needed this. I adjust this machine and adjust and adjust and it never feels right.
@SkMrFusion123 Жыл бұрын
I believe this is the first time I don't agree with you at all, save for the part of the pad placement. The Spine can easily handle flexion under load, so I use this exercise ESPECIALLY for for that purpose and try to get as much movement, from round to hollow, in my back. It's not like you can load the exercise with your deadlift weights. Obviously, this is not true for people with eg bulging discs or other acute injuries. But it's perfect for preventing those, since you get to move and therefore provide nutrition to your discs and strengthen the ligaments in your back.
@jamesforreal9 ай бұрын
Much appreciate the video. I used to get lower back pain and avoided this machine until I sank the pads way down.
@gershomauna2022 Жыл бұрын
Hey mate, as always, thanks for the quality content. Question: How does one increase the strength and size/thickness of the spinal erectors? I would like to increase strength and muscle tissue in and around the trunk in preparation for rugby. I hope you see this and thanks if you do answer.
@frederictalbot1274 Жыл бұрын
With progressive overload 😉👍
@FatFilipinoUK Жыл бұрын
Barbell deadlifts, probably.
@matthewtomaszewski32697 ай бұрын
I’m a 72 yo retired PT with lumbar DJD/DDD and my back does better with the pad blocking my pelvis so that my lumbar spine does go into flexion and my lumbar paraspinal muscles perform a eccentric/concentric contraction. We don’t live in a isometric world, but anyone who has any lumbar instability should definitely perform this exercise the way he suggests.
@IolcanPK Жыл бұрын
Thanks for this video, man, it was really helpful and I wasn't mindful of this adjustment
@HDLifter7 ай бұрын
My hyper-extension machine arrived today. Great tips!
@anc6023 Жыл бұрын
Thanks for the pointers in the back extension. Can you do a video tutorial on the reverse hyper? Thanks in advance!
@MrRikkiRocket7 ай бұрын
Thanks for the advice on positioning of the pad. But not sure about “grab with the toes” - ain’t no gym that wants you to use their equipment barefoot lol.
@tallrobshortpants7190 Жыл бұрын
I like to use this piece of equipment as a stretch device. Lower pad, then bend at waist keeping back straight to stretch lower back, glutes and hams, simply by hanging.
@Player-001 Жыл бұрын
I usually put the pad much lower, like mid-high thigh and do bigger rom, it fires up the hamstring like crazy.
@iuseutubeoften Жыл бұрын
Already doing deadlifts and squats ; If your trying to strengthen lower back then hinging at the hips is not the best ….. The lower back is only isometrically exercised any other way which includes squats , dead lifts , only isometrically exercises lower back. The length of the lower back does not change. The better way to strengthen lower back and improve in other other exercises is to have more shortening and lengthening of the lower back muscle as in the first part of this video. This can be done under low load depending on how strong your lower back is.
@MarvinElsen Жыл бұрын
What if the goal IS to train the Erector muscles dynamically? Of course the load should be reasonable, but is the bodyweight itself always too much? And if not, where do you draw the line?
@SquatUniversity Жыл бұрын
It depends on the person - everyone will be different based on their past injury history, goals of training, load being used, etc. The more load - the more load is applied to the spine which load + movement = increased risk of injury over time. So "it depends" is often the answer.
@MarvinElsen Жыл бұрын
@@SquatUniversity Thanks for the quick reply. So if there is no history of injury or feelings of discomfort during the exercise it should be fine as long as the basic training principles are applied, no? As long as one is aware of why the exercise is performed with dynamic movement in the spine, there is nothing intrinsically wrong with that kind of movement, if I understand you correctly.
@MichaelBurnsGuitar Жыл бұрын
Thanks heaps for the vid, changed my technique straight away
@yourhealthisyourwealth3216 Жыл бұрын
I really like this guy
@jalladin Жыл бұрын
The best duo on the internet ❤. I actually didnt fully understand the actual machanics of this excercise until now. thanks!
@achuck6327Ай бұрын
Thanks! This was interesting
@christosrousis2041 Жыл бұрын
Nope, movement of the lumbar spine under load is not dangerous, and it doesn't increase the risk of injury.
@rnegoro1 Жыл бұрын
Genius. I never thought of this.
@mooganstooker24193 ай бұрын
Exactly opposite to what Bret Contreras, the glute guy says. Bret backs up his recommendations with studies. Can you?
@kimdavis7812 Жыл бұрын
FANTASTIC video.. I’ve been doing it wrong all along .. thank You
@adilwaheedkhan621229 күн бұрын
Great information
@JohnnyBoy877 ай бұрын
I needed this😅😅. Thanks!!
@metrock525 Жыл бұрын
Great video! But one question, if you load it "properly" (for back extensors) and do the movement, for the back extensors, is that bad? Isn't that just a great exercise for the back extensors?? To work them not only isometric like they do in so many other exercises, but to work them dynamically as well?? I've learned a lot from this channel, keep it up!!!👍
@Jwiznat Жыл бұрын
i see so many people doing this wrong… this short video could prevent so much pain.
@AsifImran Жыл бұрын
Thanks
@SquatUniversity Жыл бұрын
You’re welcome
@scotteasley4212 Жыл бұрын
The ATG Program by Ben Patrick encourages full range all the way to the bottom on back extensions (with a back that rounds), so I'm wondering if there's a way to justify what he's showing compared to what you guys are encouraging.
@scotteasley4212 Жыл бұрын
It's almost as if Ben Patrick's form with back extensions is mimicking the Jefferson Curl. Is there a difference compared to what you guys are showing?
@stephen899615 күн бұрын
I do both but with lighter weight i do an exaggerated rom the whole way through for injury prevention. It works for me
@tommyrix77937 ай бұрын
Spot on great advice for everyone. Back health over time is imperative to all athletes/bodybuilders.
@Boscoe26410 ай бұрын
Kneesovertoes and Squat University need to do a panel. This is the most friendly beef I've ever seen.
@jberry8557 ай бұрын
Wow! I've been having the pad in the wrong position the whe time! Although, I do have my back straight. Good video! I'm going to try this!
@The.Ghost.of.Tom.Joad.9 ай бұрын
Nice vid. I use this with my training clients who want a nice booty, paired with side-clams and Romanians or hip thrusts. But a quibble with foot placement. There is solid research on this exercise with turned out feet, which makes this exercise a glute slayer!
@MaxIronsThird10 ай бұрын
Well, not if you wanna actually train the lower back. Just keep the loads light.
@Ucancallmenobody2 ай бұрын
Great advice. As usual people in the comments probably dont know much about kinesiology and anatomy. You clearly explain why you don't want your back to be rounded under load and what joint action should be occuring and wear.
@lostSempaiWissame2 ай бұрын
New favourite exercise
@ninjashaw59917 ай бұрын
I thought this was about how to train the lower back. I am still rounding my back with just body weight to train my lower back. I feel it helps.
@joebananas10886 ай бұрын
👏🏼 I do it exactly like this for years 👍🏼
@h3Xh3Xh3X10 ай бұрын
Please clarify that this is a low load situation, and that you can also train the erectors with spinal flexion in this 45° hyperextension machine. There are too many videos prescribing either or when it comes to spinal flexion, and it just creates more confusion.
@SnakeAndTurtleQigong Жыл бұрын
Thanks so much for your help
@amedeogiacomini Жыл бұрын
I think you might be stalking me. Every time I have an issue, a pain, an injury, or a doubt about an exercise you make a video about it 😮🤯
@SquatUniversity Жыл бұрын
Haha glad to make a helpful video for you!
@OneGazelle2 ай бұрын
I thought this was supposed to be done as a hinge. The foot information was new to me.
@Kyle-Duyck Жыл бұрын
Thanks for the vid!
@bartk86727 ай бұрын
Suffering from low back pain for 3 years now. Even with the pad adjusted correctly, my lower back is killing me. I get pain during exercise as well