Are back extensions worth actually doing if you want to build a strong back?

Are back extensions worth actually doing if you want to build a strong back? I do starting strength, so I squat 3 times a week and deadlift often. But I feel like my back is the limiting factor in my squat, and my low back rounds a bit on the deadlifts too which I think indicates a week low back. Should I pring in hyperextensions at the end of my workouts? Mark Rippetoe said they are useless and are more likely to actually hurt your back. But I feel like my low back is actually a limiting factor for me. Any suggestions?

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  1. 4 weeks ago
    Anonymous

    rippetoe is a moron. back extensions with a barbell behind the neck is the goat erector exercise. you want the flat "roman chair" one though not that 45 degree one.

    • 4 weeks ago
      Anonymous

      >Mark Rippetoe said they are useless and are more likely to actually hurt your back.
      Stupidest shit I've ever read

      >back extensions with a barbell behind the neck is the goat erector exercise.
      I agree, this is the best way to do them tbh
      >you want the flat "roman chair" one though not that 45 degree one.
      I've done both and they're both good IMO, roman chair one is more focused on the erectors while 45 deg is more of a holistic posterior chain exercise (also has a very even strength curve, while the roman chair one is very shortened-biased). Both will get your erectors massive, but you'll probably need a little more weight with the 45 deg one

      • 4 weeks ago
        Anonymous
        • 4 weeks ago
          Anonymous

          >reverse hypers
          Not the thing that I'm talking about, and Mark is probably wrong about them here as well but I've never done reverse hypers (at least with the actual machine) so I can't say much about them. I've done 45 and 90 degree back extensions plenty (mostly the former though) bar on back and both are great for your back and posterior chain

          • 4 weeks ago
            Anonymous

            >rippetoe is a moron
            Nah, he covers back extensions (both roman chair and the 45 degree ones) in the SS book, and calls them "a very good way to directly work the spinal erectors using both concentric and eccentric contractions".

            • 4 weeks ago
              Anonymous

              was meant for:

              https://i.imgur.com/mdfuWUL.jpg

              rippetoe is a moron. back extensions with a barbell behind the neck is the goat erector exercise. you want the flat "roman chair" one though not that 45 degree one.

    • 4 weeks ago
      Anonymous

      >a barbell behind the neck is the goat erector exercise
      Sounds incredibly dangerous.

      • 4 weeks ago
        Anonymous

        Not really

      • 4 weeks ago
        Anonymous

        It's perfectly safe, I've seen people do 80kg on the 45 deg version as well

      • 4 weeks ago
        Anonymous

        Super safe. We did a looooot of them in weightlifting, 25kgx15-20 behind neck usually (and I was the weakest there).
        People mirin my erectors like crazy.

      • 4 weeks ago
        Anonymous

        It's safe, but extremely uncomfortable. Just pick the barbell up off the floor with a wide grip. It's an easier leverage so add more weight to compensate.

    • 4 weeks ago
      Anonymous

      That isnt a back extension wtf

      • 4 weeks ago
        Anonymous

        he got those erectors from doing heavy weighted back extensions

    • 4 weeks ago
      Anonymous

      >yeah the guy who is way smarter than me in all ways is a moron!

      • 4 weeks ago
        Anonymous

        he writes way better cuck erotica stories than me

  2. 4 weeks ago
    Anonymous

    I read they were good as long as you stop when you reach a neutral position. Going further might frick you up

  3. 4 weeks ago
    Anonymous

    I swear back extensions are literally in SS after phase 1
    Is there a difference between back extensions and hyperextensions?
    Whatever, they're based do them and also do greyskull LP instead of SS

    • 4 weeks ago
      Anonymous

      No they fricking aren't, read the book.

      • 4 weeks ago
        Anonymous

        I have read the book, but I regret I do not have my copy to hand
        I do however have a copy of Practical Programming
        See Chapter 6 - The Novice, picrel
        Frick you

        • 4 weeks ago
          Anonymous

          Is this saying back extensions when you arent deadlifting that day? Interesting. What if im doing pendlay rows, just do them at the end? Also i wonder what he means by back extensions

          • 4 weeks ago
            Anonymous

            I do back extensions (very low weights) at the end of my lifting if it included deadlifts.

            • 4 weeks ago
              Anonymous

              dangerous

              • 4 weeks ago
                Anonymous

                wrong

          • 4 weeks ago
            Anonymous

            Here's the remainder
            For more detail on the novice program specifically you'll want to read the SS book, this is just a brief overview. I mean PP does explain the process by which the novice program works, and then goes on to expand on further progression
            I don't remember what SS says about rows, maybe that lots of people do them instead of cleans (which rip says is bad) and that pendlays are the best version (which is very true)
            PP doesn't mention them specifically, though a couple of the sample later routines include "BB row"
            Bearing in mind that rows put a lot of shear on your lower back, I figure if you're maxing out on back extensions you might want to be careful, but if you're just doing them with bodyweight for back health, they might be perfect for after your rows

  4. 4 weeks ago
    Anonymous

    Nearly everybody does this lift wrong.
    It's a hip hinge and accessory to deadlifts. You're training glutes and hamstrings. You specifically want to avoid arching your back at the top, or flexing/rounding at the bottom.
    Do them with a barbell that you snatch grip from the floor. Exactly where depends on mobility, arm length and the exact setup of the chair, I go maximum width. Brace with a neutral spine like in any DL/spine, use your hips to propel yourself up but try to avoid arching your lumbar further. Pause briefly, control the eccentric then repeat.
    Once you get it down it's a fantastic lift that mimics RDLs but without having to load up so much weight.
    >but I want to train my erectors
    You are going to indirectly even while doing all of the above.

    • 4 weeks ago
      Anonymous

      it's not wrong. you can do them all 3 ways
      purposely rounding with lighter weight
      neutral spine
      arching hard at the top
      i've seen olympic lifters and powerlfiters do all variations

    • 4 weeks ago
      Anonymous

      Wish you had a video that explains this for a moron

  5. 4 weeks ago
    Anonymous

    they're fricking amazing.

  6. 4 weeks ago
    Anonymous

    You gays with painted nails and wearing butt plugs keep arguing about form

    Do it until failure ... If your tendons snap they would snap anyway one way or another

    You would be impressed how little weight you can rep if you start doing back extension

    • 4 weeks ago
      Anonymous

      But what is the point when you can just squat and deadlift. Both hit the lower back hard. If you have energy left at the end of your workout, you arent squatting and deadlifting heavy enough.

      • 4 weeks ago
        Anonymous

        how much do you squat and pull?

        • 4 weeks ago
          Anonymous

          I deadlift 280 for 5, and i squat 3x5 for 200

          • 4 weeks ago
            Anonymous

            lbs?

            • 4 weeks ago
              Anonymous

              yea

          • 4 weeks ago
            Anonymous

            lbs?

            lol disregarded

  7. 4 weeks ago
    Anonymous

    These snap your low back up

  8. 4 weeks ago
    Anonymous

    people will rail against deadlifts
    but then tell someone to do something as insane as a back extension
    ok bro

    • 4 weeks ago
      Anonymous

      >but then tell someone to do something as insane as a back extension
      Genuinely what the frick is wrong with you dude

      • 4 weeks ago
        Anonymous

        if you take a look at OP's picture and alarm bells aren't going off in your head, that's a problem
        all of these contraptions, all machines, are an absolute disaster and need to be scrapped immediately

        • 4 weeks ago
          Anonymous

          >if you take a look at OP's picture and alarm bells aren't going off in your head, that's a problem
          I do OP's picture with 42.5kg (baby weight tbh) on my back for reps, what the hell bro? I think you have a problem dude, back extensions are quite literally the safest posterior chain exercise out there, it's nigh impossible to get injured when doing them. I've done hundreds of sets to failure on this shit and it made my back and posterior chain invulnerable.
          >all of these contraptions, all machines, are an absolute disaster and need to be scrapped immediately
          Wait till this guy watches someone doing zercher jefferson curls kek

          • 4 weeks ago
            Anonymous

            for a zercher jefferson curl you're not basically immoblized and are performing the lift in open space
            for back extensions you're strapped in in an unnatural position, extreme isolation, all types of akward forces going in god knows what direction
            it's just awkward and not normal
            people will make infinite excuses to avoid actually lifting something without the assistance of a machine, a contraption, or some gadget

            • 4 weeks ago
              Anonymous

              >for back extensions you're strapped in in an unnatural position
              >unnatural position
              An unnatural position is a position that your body cannot enter normally without breaking something. IE, bending your arm backwards to the point where your elbow breaks so that you can do a tricep curl would be unnatural.
              >extreme isolation, all types of akward forces going in god knows what direction
              If you had done them before you would know that none of this is true. Nothing but cope tbh; can you even name one of these "awkward forces" or what?
              >people will make infinite excuses to avoid actually lifting something without the assistance of a machine, a contraption, or some gadget
              You are the only one making excuses here

              • 4 weeks ago
                Anonymous

                completely moronic
                people say oh when are you ever in a situation simliar to a bench press
                but then they'll get into idiot gadgets like this and the leg press
                i'm done here

              • 4 weeks ago
                Anonymous

                >people say oh when are you ever in a situation simliar to a bench press
                >people say
                When did I say this? Fricking hell dude, I have nothing wrong with a bench press, your schizophrenic delusions are leaking all over this thread now
                >but then they'll get into idiot gadgets like this and the leg press
                Utter moronation

            • 4 weeks ago
              Anonymous
  9. 4 weeks ago
    Anonymous

    They work well but they're more like an accessory/supplimental volume. Just deadlift a weight you can handle better even if it's not as optimum as you'd like.

  10. 4 weeks ago
    Anonymous

    Back extensions could fix most people's back problems

  11. 4 weeks ago
    Anonymous

    I do these once or twice per week (deadlift once per week), 8-12 reps per set, at around 50-55% of my deadlift 5RM. At the end of each set I hold the top position for 10 seconds before putting the weight down. I've added 100 lbs to my deadlift in my first year of lifting (as a hungry skelly) and almost never feel limited by my lower back.

  12. 4 weeks ago
    Anonymous

    So many SS dick riders in this thread. Why do you homosexuals glorify that moronic bro science boomer? Taking strength advice from a guy who has entry (if that) level IPF numbers.

    If you're going to do a meme spinal erector exercise you may as well just do good mornings.

  13. 4 weeks ago
    Anonymous

    >back extensions will hurt your back
    >do heavy deadlifts though
    lmao

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