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.
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.
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
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).
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.
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.?
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'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!
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.
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 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
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.
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.
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.
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!!!👍
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.
@@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!
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 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.
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?
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.
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’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.
I believe this is the first time I don't agree with you at all, save for the part of the pad placement. The Spine can easily handle flexion under load, so I use this exercise ESPECIALLY for for that purpose and try to get as much movement, from round to hollow, in my back. It's not like you can load the exercise with your deadlift weights. Obviously, this is not true for people with eg bulging discs or other acute injuries. But it's perfect for preventing those, since you get to move and therefore provide nutrition to your discs and strengthen the ligaments in your back.
This (for me) is THE BEST lower back, and glute work out - its makes for such a relaxed, strong lower back, it has removed so many lower back issues that I have struggled with for a long time. Cant recommend it enough. Who needs a Chiropractor? The Roman Chair is the solution!
I heard/saw that in order to put more emphasis on the glutes you should flex your back on the way up and down. And here you say we shouldn't do that with our spine. Can you explain me a little more please? 😊
Yeah well.. I wish I had never seen this video. Almost exactly one year ago I saw this video browsing youtube. I had already done thousands of reps of back extension in the gym before with the top of the pad aligned with the top of my pelvis. I thought maybe I was missing out on something and the next day in the gym, I tried this adapted positioning of the pad, where the pad was lower than the top of my pelvis. Well that didn’t go well at all at the very first rep. I felt a jolt of pain in the back of both my upper legs, and behind both knees. Needed to go home due to the pain. Next couple of weeks I couldn’t walk longer than 10 minutes before having to stop due to pain in the back of my knees. Was diagnosed with distal hamstring tendinopathy at the sports doc a month later. Almost 1 year later I am still dealing with the symptoms of hamstring tendinopathy. Rehab for this in spring and summer has been unsuccesfull. I have lost a lot of fun in my hobbies hiking, running and working out. Thx for the terrible advise a-hole.
Great advice. As usual people in the comments probably dont know much about kinesiology and anatomy. You clearly explain why you don't want your back to be rounded under load and what joint action should be occuring and wear.
@SquatUniversity Probably too late to comment on this video, but I was wondering what your thoughts are on Reverse Hyperextensions and how much benefit they have for lower back and core strength? I've never seen you do a video in regard to this specific movement. Just curious!
That's the way I do it. Set the pads a the thighs lower straight back from the hips. Then fire the hamstrings to pull myself back and squeeze the glutes at the top
It's the same way as ab traning but vice versa, you have to do rounded back to train your back instead of hammstrings and gluteus How is it possible that you don't feel that your gluts and hamstrings are engaged instead of your back extensors? the same mistake happens when you train your abdominal muscles without rounding
I love to keep my flexibility by rounding my back with load, it "fixed" my recurring back problem, but of course i do that with lower weights. I assume he is olympic & powerlifter coach, so of course rounding your back is a no no considering that their lower weight is heavy for average person.
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!
So, there are some fitfluencers who claim if you round your back and grab some weight in front of your chest this exercise will hit your glutes (more) rather than your back. Like, change the technique for changing the engaged muscles - same goes with the adductors machine. What do you guys think about that? I mean, I personally do hip thrust and Bulgarien split squats to hit my glutes. I’m just curious if changing technique on certain exercises makes any sense.
Isometric spine strength is great but flexion under load is not “wrong.” They’re different progressions of training the erector spinae. Health 2.0 versus health 3.0. IMO
Ok I have a problem then at my gym, the lowest gauge is still hitting me at the top of my pelvis and so my back is still moving more than it should. Short people can't catch a break on equipment sometimes even when changing the gears.
Dammmmnn So Happy!!! I been doing this RIGHT ,without even realizing it I avoided going past the point where the lower back takes all the pressure, and I just feel more engagement up to that point, after that going more lower, the tension on the glutes is lost anyway.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
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.
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
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
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).
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.
Apparently you missed 1:13 to 1:31 of the video.
Best explanation so far!!!
Great information! This content is priceless, thank you both for your time. 💪
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?
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.
Thank you 👍👍👍👍👍👍👍👍
When I was doing this exercise I was in pain... So I am going to try it again but following your instructions.
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
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...
Great information! You’ve just saved my back!
Glad you liked this one!
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.
I was waiting for this for so long man
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.
Is this true?
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
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
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
Thanks, I adjusted down the pads, grabbed a barbell and felt the burn in the Glutes....awesome. Thanks for showing the correct way.
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.
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 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.
How to achieve hypertrophy of the lumbar spine?
Thanks for helping me get this Right 🏆
You’re welcome
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.
Fabulous! I've being doing it wrong, thinking that more bend means more results! Thank you for posting it!
This exercise save my lower from pain during squat and RDL
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.
Much appreciate the video. I used to get lower back pain and avoided this machine until I sank the pads way down.
Thing was still set up too high. Needs to be set below the hip joint to work the way it was mentioned.
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!!!👍
Genius. I never thought of this.
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.
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
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!
The best duo on the internet ❤. I actually didnt fully understand the actual machanics of this excercise until now. thanks!
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 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 thought this was supposed to be done as a hinge. The foot information was new to me.
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?
Lower back is the core focus glutes are secondary and targeted towards the end of the upper motion
I usually put the pad much lower, like mid-high thigh and do bigger rom, it fires up the hamstring like crazy.
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.
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 see so many people doing this wrong… this short video could prevent so much pain.
👏🏼 I do it exactly like this for years 👍🏼
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.
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.
I would add that thinking about contracting the glutes during the exercise will help keep the back straight.
FANTASTIC video.. I’ve been doing it wrong all along .. thank
You
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.
I believe this is the first time I don't agree with you at all, save for the part of the pad placement.
The Spine can easily handle flexion under load, so I use this exercise ESPECIALLY for for that purpose and try to get as much movement, from round to hollow, in my back.
It's not like you can load the exercise with your deadlift weights.
Obviously, this is not true for people with eg bulging discs or other acute injuries.
But it's perfect for preventing those, since you get to move and therefore provide nutrition to your discs and strengthen the ligaments in your back.
Thanks for this video, man, it was really helpful and I wasn't mindful of this adjustment
This (for me) is THE BEST lower back, and glute work out - its makes for such a relaxed, strong lower back, it has removed so many lower back issues that I have struggled with for a long time. Cant recommend it enough. Who needs a Chiropractor? The Roman Chair is the solution!
The same for me. It keeps my lower back problems in check.
This kills my lower back, even with the pad adjusted correctly. Every time I do this I need painkillers next day
I heard/saw that in order to put more emphasis on the glutes you should flex your back on the way up and down. And here you say we shouldn't do that with our spine. Can you explain me a little more please? 😊
Yeah well.. I wish I had never seen this video.
Almost exactly one year ago I saw this video browsing youtube. I had already done thousands of reps of back extension in the gym before with the top of the pad aligned with the top of my pelvis.
I thought maybe I was missing out on something and the next day in the gym, I tried this adapted positioning of the pad, where the pad was lower than the top of my pelvis.
Well that didn’t go well at all at the very first rep.
I felt a jolt of pain in the back of both my upper legs, and behind both knees. Needed to go home due to the pain. Next couple of weeks I couldn’t walk longer than 10 minutes before having to stop due to pain in the back of my knees. Was diagnosed with distal hamstring tendinopathy at the sports doc a month later.
Almost 1 year later I am still dealing with the symptoms of hamstring tendinopathy. Rehab for this in spring and summer has been unsuccesfull. I have lost a lot of fun in my hobbies hiking, running and working out.
Thx for the terrible advise a-hole.
Great advice. As usual people in the comments probably dont know much about kinesiology and anatomy. You clearly explain why you don't want your back to be rounded under load and what joint action should be occuring and wear.
Thanks
You’re welcome
Thanks so much for your help
@SquatUniversity Probably too late to comment on this video, but I was wondering what your thoughts are on Reverse Hyperextensions and how much benefit they have for lower back and core strength? I've never seen you do a video in regard to this specific movement. Just curious!
Excellent video and information, thank you so much for sharing your knowledge with us
Have a great a blessed life
New favourite exercise
Thanks! This was interesting
Thanks heaps for the vid, changed my technique straight away
Thanks Gents!
Will this fix my anterior pelvic tilt?
It’s nice when experts validate what I intuitively do 😊
I also count 3 seconds pause at the top. Doing this with good form is very humbling, doing about 3x5 now
Thank you
Great information
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.
Christ. Been doing this wrong my whole life 💀. Thanks for the proper form tips.
Thank you! I was doing this exercise wrong. I was indeed bending my back ... under load!
Thank you brava
Can you do a video about how disc herniations happen in the gym? Lots of misinformations there
I’ll see what I can do! Thanks for the suggestion
Amazing video and channel in general, you guys are doing God's work
Thank you!
Knees over toes guy said go really low. I did it once and hurt my back. Now I’m doing what you’re saying and I haven’t had a problem in months.
That's the way I do it. Set the pads a the thighs lower straight back from the hips. Then fire the hamstrings to pull myself back and squeeze the glutes at the top
I do this move while intentionally loading my spine. Do you know why Aaron? Because I want to train it to be stronger.
And tips for when you're too short when using this machine?
It's the same way as ab traning but vice versa, you have to do rounded back to train your back instead of hammstrings and gluteus
How is it possible that you don't feel that your gluts and hamstrings are engaged instead of your back extensors?
the same mistake happens when you train your abdominal muscles without rounding
I love to keep my flexibility by rounding my back with load, it "fixed" my recurring back problem, but of course i do that with lower weights. I assume he is olympic & powerlifter coach, so of course rounding your back is a no no considering that their lower weight is heavy for average person.
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!
Exactly opposite to what Bret Contreras, the glute guy says. Bret backs up his recommendations with studies. Can you?
I think you might be stalking me. Every time I have an issue, a pain, an injury, or a doubt about an exercise you make a video about it 😮🤯
Haha glad to make a helpful video for you!
So, there are some fitfluencers who claim if you round your back and grab some weight in front of your chest this exercise will hit your glutes (more) rather than your back. Like, change the technique for changing the engaged muscles - same goes with the adductors machine. What do you guys think about that? I mean, I personally do hip thrust and Bulgarien split squats to hit my glutes. I’m just curious if changing technique on certain exercises makes any sense.
Hey thank you, just purchased one from Valor fitness and was trying to figure out where the pad should be set.
Thanks. Quite important, this.
Isometric spine strength is great but flexion under load is not “wrong.” They’re different progressions of training the erector spinae.
Health 2.0 versus health 3.0. IMO
this was helpful, should I not hyperextend?
Great info
Should also be pointed out that
many can lock up
L5-S1 with xs extension.
Ok I have a problem then at my gym, the lowest gauge is still hitting me at the top of my pelvis and so my back is still moving more than it should. Short people can't catch a break on equipment sometimes even when changing the gears.
I needed this😅😅. Thanks!!
Those terrify me. I almost fell forward once 😂
Dammmmnn So Happy!!!
I been doing this RIGHT ,without even realizing it
I avoided going past the point where the lower back takes all the pressure, and I just feel more engagement up to that point, after that going more lower, the tension on the glutes is lost anyway.
I have been trying to figure out what muscles this exercise is supposed to work for like 30 years.
good stuff! I need to strengthen my lower back