Hold the weight against your chest. This means there will be more contact for the torso than there is with a hyperextension bench and regular bench. Or give front squats a try.
Thanks for the kind words by the way! Alternative Exercises for Back extension Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement.
Teach them proper mechanics and posture with weightlifting and with everyday stuff, for example how to pick stuff up off the ground 8.Next
They require you to have a partner to hold your ankles or another anchor point at your ankles for support, but they isolate the hamstrings even more than the glute ham raise.
All boxers, wresters, and bodybuilders would have herniated discs as well. If we just stop and actually talk about what is moving, or what muscle we are trying to use to perform any given exercise, I believe many of our misunderstandings would right themselves.
The main purpose of a back extension no matter what you are using is to strengthen the lower back.
At the same time, lift your legs 1 to 2 inches off the floor. WHAT ARE HYPEREXTENSION EXERCISES? Best rep range: 10-15 4.Next
Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.
He was a big fan of rounded back good mornings, and wanted to have his athletes work up to 8-10 reps with about 50% of the weight they were squatting. Note: Move slow and controlled for the entire movement. Most folks do them incorrectly.Next
Usually, low back pain is affected by weak low back muscles.
What's more, the hyperextension bench allows you to move through a greater range of motion.Next
WHAT MAKES A GOOD BACK EXTENSION ALTERNATIVE? Let us know what you favorite back extension exercises are in the comments below and also feel free to share how you incorporate them into your training which days, sets, reps, etc.
How far can your back extend? I prescribe them infrequently maybe every other week to most athletes that I train 4. The last thing I want to mention is that many high-level coaches are in support of the reverse hyper including Louie Simmons, Dave Tate, Kelly Baggett, Joe DeFranco, Erik Minor, Christian Thibaudeau, Martin Rooney, James Smith, Jason Ferruggia, and Charlie Francis. Either way, this exercise is also excellent for building strength and muscle in your posterior while improving lower back stability.
In mathematics we call this the transitive property of equality.