are these based or overrated? i'm considering buying a back extension chair for my home gym.

are these based or overrated?
i'm considering buying a back extension chair for my home gym.

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  1. 2 weeks ago
    Anonymous

    Based. Isolating your erectors and back extensors partially bulletproof your spine against injuries and lower back pain.
    I recommend doing them
    1) one leg at a time, starting with just bodyweight and slightly leaning your body sidewards toward the free-swinging side, and only up to parallel with the floor and trying to reach forwards instead of upwards (it becomes more of a glutes and hamstrings exercise if you go upwards above parallel in my experience)
    2) 3 sets, AMRAP, at least once per week

    • 2 weeks ago
      Anonymous

      should i bend my back on the way down and extend on the way up?

      • 2 weeks ago
        Anonymous

        Doesn't that mean you'd have to set the chair to be as high as your lower belly? I've tried that before and having it pressed against your belly is very unpleasant. Maybe just go down as low as you can?

    • 2 weeks ago
      Anonymous

      overrated

      >partially bulletproof your spine against injuries and lower back pain.
      The only thing it can do is reduce the back pain caused by week muscles. There is no proof that it can reduce the chance of back injuries nor any reason to believe it does so.

      • 2 weeks ago
        Anonymous

        Dumbest post on IST rn.

        • 2 weeks ago
          Anonymous

          nah there's some pretty stiff competition

  2. 2 weeks ago
    Anonymous

    i can never set it up in a way that feels comfortable

    • 2 weeks ago
      Anonymous

      try not to have your legs fully straight and with a slight bend instead

  3. 2 weeks ago
    Anonymous

    I don't understand how to set it up. It squishes my dick or balls depending on how I set it.

  4. 2 weeks ago
    Anonymous

    Just don't overextend and you're fine

  5. 2 weeks ago
    Anonymous

    Deadlifting alternative. Similar to kettlebell swings but you can only do one type of exercise with it. Back extensions are ok if you grab a plate while you do it to make progressive overload more viable.

  6. 2 weeks ago
    Anonymous

    What are some alternatives if you dont have that chair? Im in a clinic for a few months

    • 2 weeks ago
      Anonymous

      Reverse leg raises on like a countertop or something or reverse hypers. It'll take more reps and you need a more controlled rep tempo to really feel anything appreciable from it once you're over 15 reps.

      • 2 weeks ago
        Anonymous

        Thx anon

    • 2 weeks ago
      Anonymous

      You could try to recreate one of these set-ups with whatever is available to you

  7. 2 weeks ago
    Anonymous

    I just generally neglect lower back training because it gets enough from rdl and squats that I don't feel the need to isolate it since I'm not shooting for much heavier squats or deadlifts. I would argue it's probably more nessisary if you're doing stuff bodyweight kind of stuff and have endgoals like planche and your training otherwise lacks a lot of lower back stimulation. Or if you're doing competitive lifting of some kind where you really need it to be stronger to meet performance goals. But in the 10 minutes to do sets of these I think you could easily find something else you need to work on more.

  8. 2 weeks ago
    Anonymous

    Whenever I do weighted hyperextensions with a 45lb plate, my left leg tends to shake. What am I doing wrong?

  9. 2 weeks ago
    Anonymous

    very good very based
    hits spinal erectors very very well with a very low weight

  10. 2 weeks ago
    Anonymous

    I love it. I use a barbell which I have never seen anyone else do ever and it makes it much more effective long term.

  11. 2 weeks ago
    Anonymous

    They are great, but get a good one. The ones in a gym are huge, heavy, welded, and usually have a cut out for your dick. A ton of homegym options are shitty and flimsy. I would not feel comfortable putting anything more than my bodyweight on them, and it's difficult to get full rom with how small and low to the ground they are.

  12. 2 weeks ago
    Anonymous

    Based, this and dead hangs fixed my herniated disc.

  13. 2 weeks ago
    Anonymous

    Great for glutes, overrated for lower back.
    And, if you get a cheap one, it's gonna suck no matter what.
    If you really want a strong lower back, deadlift and do RDLs. If you want a mediocre lower back, get one of these.

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