Instructional Fitness - Back Extensions
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i like to this as the last exercise
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HGH
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I also want to point out that the further forward you are the more cantilevered the weight away from the hips becomes, thereby placing greater load on the erectors at the end of the lift.
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4 stars.
IMO, the position of the hips is correct. You want the base of the pubic bone at the end of the pad. Yes, the hip flexors, glutes, hams, and calves start the lift but the spinal erectors take over as the lift continues. Pause for 1-2 seconds at the top and the erectors get a great workout.
But I don't agree with holding the neck rigid. It's better to allow the neck to come towards the chest on the way down and straighten it on the way up.
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can this also work on a person that has a scoliosis?
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jessie is awesome in these clips, and joe does a great job of explaining each exercise. thanks for all the great tips!
jaygiorgio 2 years ago 5
But if your hips are in front of the support pad, (as in this vid) that's taking alot of the effort away from the low back and putting it onto the glutes and hamms. I can tell when doing this exercise and concentarting on which muscles are doing the most work, that if my hips are back on the pad it takes my glutes and hamms mainly out of the exercise and puts most of the effort onto my low back.
alphamaleman1 2 years ago