STOP Doing Back Extensions Like This!

Рет қаралды 683,001

Күн бұрын

The Roman Chair 45-degree "back extension" exercise is often performed with TOO MUCH back movement! Rather, I recommend locking the spine in place with an isometric contraction of the trunk muscles and moving about the hips! Collaboration today with ‪@thebarefootsprinter‬ with anatomy graphics from ‪@MuscleandMotion‬.
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Пікірлер: 618

@ZachGatesHere 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.

@adrianbolton9279 Жыл бұрын

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!!

@jonathanblaies826 Жыл бұрын

Great information! This content is priceless, thank you both for your time. 💪

@misterwill3625 Жыл бұрын

Great explanation of how to perform the exercises and why it should be done that way. Thank 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.

@vyvianalcott1681 5 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.

@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

@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

@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.

@amberkay2591 4 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 !

@James-em9qz 11 ай бұрын

This was so helpful...thank you very much sir!!

@alibadran4467 Жыл бұрын

I was waiting for this for so long man

@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.

@DamianBrown Жыл бұрын

Great refresher!!

@Adronomics 10 ай 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.

@IolcanPK Жыл бұрын

Thanks for this video, man, it was really helpful and I wasn't mindful of this adjustment

@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.

@gfhrtg54 6 ай бұрын

Are there zones or ways to make this exercise focus on lower back and less on Hamstrings?

@blacksmithperformance 6 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!

@rexibhazoboa7097 6 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.

@marcusmoyses3809 5 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

@michaeltwomey9751 Жыл бұрын

Great information! You’ve just saved my back!

@SquatUniversity Жыл бұрын

Glad you liked this one!

@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!

@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

@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.

@MichaelBurnsGuitar Жыл бұрын

Thanks heaps for the vid, changed my technique straight away

@kimdavis7812 Жыл бұрын

FANTASTIC video.. I’ve been doing it wrong all along .. thank You

@anc6023 Жыл бұрын

Thanks for the pointers in the back extension. Can you do a video tutorial on the reverse hyper? Thanks in advance!

@al-eteos-imhotepheru-bey3271 Жыл бұрын

Thank you, I had no idea I've been screwing this up the whole time.

@antoniodecorona1801 26 күн бұрын

Excellent video and information, thank you so much for sharing your knowledge with us Have a great a blessed life

@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.

@sunsh1n1ng 25 күн бұрын

Genuinely helpful nuanced comment in an otherwise black and white dialogue

@artspark7697 7 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.

@AlceuBap 5 ай бұрын

Fabulous! I've being doing it wrong, thinking that more bend means more results! Thank you for posting it!

@JohnnyBoy87 5 ай бұрын

I needed this😅😅. Thanks!!

@DanielLock-xy1ek Жыл бұрын

Nice that is amazing advice I’ll definitely do it this way from now on thsnks

@Kyle-Duyck Жыл бұрын

Thanks for the vid!

@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?

@SnakeAndTurtleQigong 11 ай бұрын

Thanks so much for your help

@HDLifter 5 ай бұрын

My hyper-extension machine arrived today. Great tips!

@Andreluiz-dp2ho Жыл бұрын

Really good vídeo! Thanks!!!

@rnegoro1 Жыл бұрын

Genius. I never thought of this.

@thomashannam1677 Жыл бұрын

Love to see ya'll working together 💯💯💯

@SquatUniversity Жыл бұрын

Thanks Thomas

@BELLSOFSTEEL Жыл бұрын

I am learning so much keeping up with your channel! 😂🙏

@SquatUniversity Жыл бұрын

Thank you!

@reddy3400 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!

@jamesforreal 7 ай бұрын

Much appreciate the video. I used to get lower back pain and avoided this machine until I sank the pads way down.

@RealziesCuts Жыл бұрын

Thanks for helping me get this Right 🏆

@SquatUniversity Жыл бұрын

You’re welcome

@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

@Morecolour 9 ай бұрын

Thank you !

@ericgraham3344 11 ай бұрын

Thanks Bro!

@FDKJR 5 ай бұрын

Thank you!!

@CilVine 28 күн бұрын

Thanks. Quite important, this.

@teknikgroup7597 3 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.

@yf1177 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...

@tlh7490 5 ай бұрын

Nice video! I love this exercise at least once a week, but I am able to flex forward more, with proper form, still working mid-low back. But yes, this exercise is done incorrectly by most. I see many use way too much weight. Thank you!

@Muslim_israeli 5 ай бұрын

This exercise save my lower from pain during squat and RDL

@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?

@brachsmith 10 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?

@beachchickensmedia 2 ай бұрын

Ty!!

@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. 8 ай бұрын

Exactly. I'm a CPT and have used this to rehab people with moderate sciatica.

@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).

@jberry855 5 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!

@JMVIBES24 Жыл бұрын

Thank you

@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.

@williamduffield4964 Жыл бұрын

Thank you, I new that.

@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.

@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!!!👍

@GuitarsAndSynths Жыл бұрын

good stuff! I need to strengthen my lower back

@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

@santiagoparra6157 3 ай бұрын

¡Gracias!

@pcolbourne8796 Жыл бұрын

I love these at the gym. Do you have an alternative for home workouts without the equipment?

@sammy1995 Жыл бұрын

Hey thank you, just purchased one from Valor fitness and was trying to figure out where the pad should be set.

@JuanCarlos-id7pv Жыл бұрын

Great video dr! Is this a safe exercise when dealing with a disc bulge?

@Super_BeastGirl Жыл бұрын

I needed this. I adjust this machine and adjust and adjust and it never feels right.

@jalladin Жыл бұрын

The best duo on the internet ❤. I actually didnt fully understand the actual machanics of this excercise until now. thanks!

@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.

@sebastian.tristan Жыл бұрын

Well said.

@KompletterGeist 7 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

@barrywilliams4866 6 ай бұрын

it's not wrong, Mike O'Hearn does exactly this too..

@davidmonzon2557 5 ай бұрын

Same. I've actually been doing (and programming) both variations for about 12-15 years now.

@lebryantjordanson Жыл бұрын

Thank you this was so helpful because I do this movement a lot and these tips probably saved me from hurting myself

@lostSempaiWissame 22 күн бұрын

New favourite exercise

@pull-uplife6084 Жыл бұрын

Thanks

@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

@MaxIronsThird 9 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.

@Ktotheyle 9 ай бұрын

Love this

@joebananas1088 5 ай бұрын

👏🏼 I do it exactly like this for years 👍🏼

@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.

@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.

@helenamkm4186 Жыл бұрын

Hey! Thanks for this video! One question I have because you said „Spinal flexion under load“ may increase risk of injury. Why would we do jefferson curl than? (And is it unsafe to stay in the jeff curl lowest postition and sway the KB slowly side to side to stretch the back muscles? Thanks for answering🎉

@SquatUniversity Жыл бұрын

I don’t recommend Jefferson curls for that reason. Here’s an explanation: kzfaq.info/get/bejne/lbZkndSLy8XWdp8.html

@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.

@sr9253 Жыл бұрын

Great advice! I love this Chanel with the skeleton visuals.

@tommyrix7793 5 ай бұрын

Spot on great advice for everyone. Back health over time is imperative to all athletes/bodybuilders.

@mikewalkow1860 Жыл бұрын

What do you think about doing them Brett Contreras style with chin tucked, rounded thoracic spine feet turned out neutral lumbar spine to target the glutes vs low back??

@BowTie8Bit 22 күн бұрын

I have a portion of my disc between l5 and s1 poking out and if I do any leg or back work the wrong way, it presses on the sciatic nerve. I can definitely tell when I do the back extensions the right way, the way you describe, because that disc material doesn't push further onto my nerve.

@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?

@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

@darklustgamingchannel4535 5 ай бұрын

Lower back is the core focus glutes are secondary and targeted towards the end of the upper motion

@egorudoulov5114 5 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

@yourhealthisyourwealth3216 Жыл бұрын

I really like this guy

@MI-mx3rh Жыл бұрын

When I fully extend my knees I get sensations in my feet and legs Also about the rom is it till my back goes from extended to neutral or till my torso is parallel to the floor? This thing helps my back slot but sometimes I get sensation in my feet and legs don't what goes right or wrong each time I do it but since my deadlift injury since last December roman chair is the only hip hinge thing i could do without producing extreme symptoms

@alan614 Жыл бұрын

Solid!

@MrRikkiRocket 5 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.

@JStocker808 8 ай бұрын

@SquatUniversity Probably too late to comment on this video, but I was wondering what your thoughts are on Reverse Hyperextensions and how much benefit they have for lower back and core strength? I've never seen you do a video in regard to this specific movement. Just curious!

@andremwheeley Жыл бұрын

What about doing this exercise off a flat bench: with the torso fixed (holding with my hands under the bench) and raising legs up?

@ninjashaw5991 5 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.

@ozzy6162 Жыл бұрын

Good advice as usual - I hold a short barbell at arm's length and tense my lower back and lats as well as my butt and hamstrings in the top position. Those bloody handles get in the way a bit though 😁.

@SquatUniversity Жыл бұрын

Those are great tips as well! Glad you liked this video!!