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 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
@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
@@Immortalsoul669 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.
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.
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.
@@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.
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.
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.
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! :)
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.
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.
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!
@@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.
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
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
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
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.
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.
@@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 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.?
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.
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.
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...
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
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
There are some fitness CZcamsrs (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?
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).
@@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.
@@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.
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 !
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?
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
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.
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.
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!
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.
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.
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
@@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!
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..
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
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.
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.
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.
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.
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.
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.
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?
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.
@@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.
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.
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.
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?
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.
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!
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!
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.
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.
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!!!👍
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.
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
Do you have a lumbar herniated disc?
@@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
@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
@@Immortalsoul669 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.
That's a blessing, praise God!!
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.
Thank you
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.
my kung fu style is superior ;(
@@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.
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.
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.
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! :)
Definitely could.
@@xhalexj makes sense. definitely can see how training both ways could be useful
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.
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.
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.
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.
Great information! This content is priceless, thank you both for your time. 💪
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.
Are there zones or ways to make this exercise focus on lower back and less on Hamstrings?
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!
@@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.
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
Kneesovertoesguy enters the chat....
ha ha ha 🤣🙂
To say what?
Edit: nevermind, very low ROM
I believe Aaron has more education under his belt. If I *had* to choose between advice from either of them.
😂😂😂
@@staebs Yeah i kinda do to. But why not both? So full ROM with no weights and that limited ROM with weights?
Great explanation of how to perform the exercises and why it should be done that way. Thank you 😊
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
I'm the same way!
Thank you 👍👍👍👍👍👍👍👍
When I was doing this exercise I was in pain... So I am going to try it again but following your instructions.
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
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.
Genuinely helpful nuanced comment in an otherwise black and white dialogue
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.
Another great video, reinforcing stability at the spine/core whilst moving through the hips. You've been a blessing to my clinical practice 🙂
Glad you liked this one!
@@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...
@@mikewalkow1860 thanks for letting me know - the unfortunate thing about doing giveaways - so many scammers come out 🤦🏼♂️
@@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.?
@@mikewalkow1860 yeah im also belived that ,and now i realise that was not him, and now they asking my shipping address
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
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.
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.
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...
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?
Thank you, I had no idea I've been screwing this up the whole time.
Great information! You’ve just saved my back!
Glad you liked this one!
I was waiting for this for so long man
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
Lol both are fine, some people would rupture their LB disc with rounding, others would be fine for many decades. So Yolo
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
it's not wrong, Mike O'Hearn does exactly this too..
Same. I've actually been doing (and programming) both variations for about 12-15 years now.
There are some fitness CZcamsrs (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?
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).
Thanks, I adjusted down the pads, grabbed a barbell and felt the burn in the Glutes....awesome. Thanks for showing the correct way.
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.
Which one do you feel more the day after, and I mean the muscles not the spine. Greetings from germany.
@@lahoya32 I couldn't say really, the loaded exercises are more intense and create more DOMS.
@@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.
@@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.
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 !
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
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?
Literally tried to use this yesterday and about killed my lower back 😅 thank you!
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
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.
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.
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!
Exactly. I'm a CPT and have used this to rehab people with moderate sciatica.
Thing was still set up too high. Needs to be set below the hip joint to work the way it was mentioned.
I needed this. I adjust this machine and adjust and adjust and it never feels right.
Thanks for helping me get this Right 🏆
You’re welcome
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.
Lower back is the core focus glutes are secondary and targeted towards the end of the upper motion
This exercise save my lower from pain during squat and RDL
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.
Great refresher!!
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.
Love to see ya'll working together 💯💯💯
Thanks Thomas
Bro thinks the gym lets you workout in bare feet
Really? It was to show U the details of the movement.
Much appreciate the video. I used to get lower back pain and avoided this machine until I sank the pads way down.
Thanks for the pointers in the back extension. Can you do a video tutorial on the reverse hyper? Thanks in advance!
My hyper-extension machine arrived today. Great tips!
Fabulous! I've being doing it wrong, thinking that more bend means more results! Thank you for posting it!
Genius. I never thought of this.
I thought this was supposed to be done as a hinge. The foot information was new to me.
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
I am learning so much keeping up with your channel! 😂🙏
Thank you!
@@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!
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..
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
Just to confirm, are you rounding through both Thoracic and Lumbar? (Sorry I know this comment is over a year old)
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
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.
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.
I do both but with lighter weight i do an exaggerated rom the whole way through for injury prevention. It works for me
It's not a Roman chair.
What is it
@@thedrunkengardenernb the old school roman chair... you place your knees where the hips are here. It was for ab work.
@@thedrunkengardenernb i call it a 45 degree horse.
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.
I usually put the pad much lower, like mid-high thigh and do bigger rom, it fires up the hamstring like crazy.
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.
The best duo on the internet ❤. I actually didnt fully understand the actual machanics of this excercise until now. thanks!
Spot on great advice for everyone. Back health over time is imperative to all athletes/bodybuilders.
Okay, I'll subscribe. Was literally looking for back extension forn videos about an hour ago
Thank YOU
This was so helpful...thank you very much sir!!
Thanks
You’re welcome
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.
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.
Bro got true grippers
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?
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.
@@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.
Thanks for this video, man, it was really helpful and I wasn't mindful of this adjustment
Excellent video and information, thank you so much for sharing your knowledge with us
Have a great a blessed life
👏🏼 I do it exactly like this for years 👍🏼
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.
Thank you for that thorough explanation.
Thank you! I was doing this exercise wrong. I was indeed bending my back ... under load!
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.
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?
Kneesovertoes and Squat University need to do a panel. This is the most friendly beef I've ever seen.
Thanks heaps for the vid, changed my technique straight away
FANTASTIC video.. I’ve been doing it wrong all along .. thank
You
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.
How to achieve hypertrophy of the lumbar spine?
i see so many people doing this wrong… this short video could prevent so much pain.
Thanks so much for your help
I knew I was doing it incorrectly :( I had the right idea of where to position it at my pelvis, but going too low and hurt my back a bit.
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!
It’s nice when experts validate what I intuitively do 😊
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!
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!
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.
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.
With progressive overload 😉👍
Barbell deadlifts, probably.
I would add that thinking about contracting the glutes during the exercise will help keep the back straight.
I really like this guy
Absolutely paranoid to do these! Pinch my L5 S1 every time 😱
Can elephant walks improve our end points so we can go lower on hip extensions?
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.
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!!!👍
New favourite exercise
Thanks! This was interesting
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.