OneResult.com - Weighted Back Extensions (no hyperextension machine)

What You'll Need
So there's no hyperextension machine at your gym. And? You've got a friend. Or, you've got someone walking by who you trust to hold your legs. Because beyond a partner, you'll just need a flat bench (the higher off of the ground, the better) to do this exercise.

Why You Should Be Doing This Exercise
Your lower back is the neglected part of your core, but no more. From here on out, you're 360 with your core strength, even if it takes a little help from your friends.

Start
So the friend/person you roped in randomly will have their hands on your feet. At this point, you should be lying on the bench with everything from your hips up lying off of the bench. Now you understand the whole partner holding your feet thing.

Middle
This will generally feel weird at first, but trust that the person holding your feet (at the ankles) won't let you go. Now, cross your hands in front of your chest, and head to the floor, maintaining a straight line the whole way down.

Finish
Go as far down as you can without bending your back, or hitting your head on the floor. Having avoided those two things, now return to your starting position, which is a straight-line, completely parallel with the floor.

Key Don'ts
Go as far down as you can without bending your back, or hitting your head on the floor. Having avoided those two things, now return to your starting position, which is a straight-line, completely parallel with the floor.

Category:

Sports

Tags:

• Lower Back
• Core
• Abs
• Abdominals
• Six Pack
• Mid-Section
• Training
• Exercise
• Workout
• OneResult
• 1R

[fasy16]

I dont have training partner...