Back extensions are easy and I use a plate while I'm doing them, how can I make them harder? Just slam them more? I do this instead of deadlifts because of a herniated disc.
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hold more weight
add a band around your shoulders, tied to the front of the machine
put a barbell at the bottom then lift it up
Go slow on the way down, like 3-4 seconds.
Hold the weight with extended arms instead of at your chest to create a longer lever arm. You can even lower and raise your arms at the top of the movement and get some delt and lower trap volume if you want, but it seems kind of CrossFit Instagram meme-tier to do shit like that
Put a barbell on your back and increase the weight over time like any other lift
This.
hold the plate out in front of you
I'm currently holding 60kg in my hands (3 rubber 20kg plates) and I'm starting to worry about practicalities of getting stronger on these
Bro just did this for the first time, moving from 1 plate single leg I decided to push more on all my single leg sets so followed it up with 3 plate reps to failure. I think I will go 4 plates next time because the handles in my gyms plates made it surprisingly doable
>I'm currently holding 60kg in my hands (3 rubber 20kg plates) and I'm starting to worry about practicalities of getting stronger on these
That's Olympic weightlifter-tier so: Doubt. You estatters get worse and worse over the years.
https://www.youtube.com/watch?app=desktop&v=nuHJYKUapZw
Klokov did 80kg.
Do stiff-legged good mornings.
This. Good mornings are the best way to graduate from back extensions.
Best way is to start off with an empty bar and work up to 20 clean reps. From there, add 5lbs once every week.
95lbs for sets of 15 is a good bench mark.
if your plates have a way to grab them, hold one in each hand. otherwise grab dumbells or an ez bar and throw 2 25s on it and go from there. how could you not figure this out for yourself?
Do deadlifts you homosexual
You yourself are a moronic homosexual.
10 reps is too few for this lift. If you're doing back extensions for rehab then a 10rm is too damned much weight.
Going slow on the way down is good, going explosive on the way up is going to improve recruitment which is half the game of rehab.
Drop sets are not nearly as useful as more sets at top weight. Save the drop sets for the last set of the workout.
Do, in fact eventually introduce barbells because those compound movements are going to demand more robust adaptation. Albeit, do so with attention to the motor patterns and a very patient attitude toward progressive overload.
You could try a superset. I've maxed out on the plates available at my gym so I do 1 set of 10 with the heaviest plate, 1 set of 10 with the second heaviest plate and then 1 set of 10 bodyweight
>Keep it within the 10-20 rep range by holding a heavier plate as you progressively get stronger.
Where the frick am I going to find an 80kg+ plate? Fricking stupid dude, just stick a barbell on your back like a normal person
>b-but you'll get injured!!
No. Do the exercise properly, with appropriate loads and tempo, and you will not get injured. You're still scared? Fine, use a slow tempo as well, I like pausing at the top for a long time anyway so it's not a big deal. There is no mechanism in existence that would cause putting a load on your back to cause this movement to suddenly become dangerous, it simply doesn't exist.
Also all of this applies to good mornings (aside from pausing at the top), they're perfectly fine as well
you should be careful with this one, fricked up my hips, something about the weight distribution is unnatural
Add more weight, pause at the top. I do these with 110 lbs (two 55 lb dumbbells) for 5x8, and at the end of each set I hold the extended position for 10s.
shut the frick up you absolute Black person. I never said to put the barbell behind your head.
>do drop sets bro
promptly have a nice day