Back Extension

Perform this exercise on a standard machine made for this purpose, or on a
glute ham-gastroc unit shown here. Assume a position so that the hips
are on the pad, which ensures that the pelvis can rotate during the
exercise. Keep the feet pointing straight down, do not allow them to turn
outward. Starting with the hips flexed at a 90-degree angle, raise up to a
horizontal position by contracting the spinal erectors, glutes, and
hamstrings. Pause, and lower back down to the starting position. It's common
to feel a bit dizzy when performing this exercise, and the low back "pump"
which results often feel like low back pain to those unfamiliar with the
exercise. However, the benefits are more than worth the minor discomfort.
Athletes with short, tight glutes (those with a tendency to walk with their
feet pointed outward) should avoid or minimize this exercise.

Category:

Sports

Tags:

• core
• bodybuilding
• fitness
• staley
• weightlifting

[Jice88]

whats the name of that machine