>fixes you
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>fixes you
>fixes you
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OP jorks off to this image of FitnessMan's activated glutes
disgusting OP, very gay
>FitnessMan
His name is Big Stiffy
his name is FitnessMan
you are probably jorking off to his glutes too
No, his real name is Big Stiffy
>loss in 2022
jej
absolute dyel exercise
bait
Hard to progressive overload, not worth it
I like these. I haven’t been training back as much since surgery since it hurts and I’m kinda stiff after a spinal fusion. Always thought this exercise was a meme but I started doing them and they make me feel pretty good
I kinda agree with this. Body weight is too easy and I find it really awkward when I add dumbbells.
Should I try adding EZ curl bar instead?
How you been since the fusion? Ever try injections?
Back in the day i would just get an actual plate.
>Body weight is too easy
The exercise is supposed to work all the small muscles up your spine, so they grow strong. You can't do that with weights, as the glutes, traps and lats take over instead.
Personally I like to hold it on the back of my head, that way you don't need as much weight as it's so far from the fulcrum.
>Personally I like to hold it on the back of my head, that way you don't need as much weight as it's so far from the fulcrum.
I did this once and GOT SO FRICKING INJURED FOR MONTHS HOLY FRICK I am lucky and blessed that I recovered, I could have been paralyzed.
Come to think of it, a post just like yours gave me the idea on IST long ago..... ARE SHILLS TRYING TO HURT US?
Just pick up a plate? It's not that hard
A plate- genius! Why didn’t I think of that. Will try that next time.
It honestly kinda sucks. I stand straighter and I got a little bit taller but I have less flexibility with the vertebrae being fused together.
My surgeon also gave me a little nerve damage/trauma which which stings like a b***h sometimes.
>Put barbell/plate/dumbbell/kettlebell on floor
>Grab it as you go up
Works best if the extension bench is on a platform, so you get the full range of motion.
what is volume
>what is volume
anon dont lift me
What are you talking about? Just get a plate/dumbbell and hold it behind your head
back extensions = life extensions
Dude just stick a barbell on your back like a squat, it's not hard.
I use 40kg personally
40 kg sounds like a lot.
It really isn't tbh, I think 60+ kg would be considered strong (at least on the bar on back variation, if it's being done like a deadlift then 100-120+ kg is more where you'd want to be)
It just seems like such a weird exercise to add a lot of weight to, I don’t know why but it seems risky. But I’m just starting it so we’ll see what my progression is like although I can’t see wanting to get too heavy
I mean as long as you aren't egolifting (main symptom would be hyperextending your spine at the top to reduce the load in that position) there's no reason why it would be any more dangerous than with light weight. Just gradually increase the weight as you get stronger like with any other lift, the only real difference is that it takes a while to add weight due to the insanely long lever arm you have to deal with. I haven't added any weight in some time but eventually I'll add enough reps to go to 42.5kg and so on
>clean barbell
>push press
>lower barbell into squat position
>approach hyperextension machine
>do hyperextensions
>once fatigued, move to the lowered position
>drop barbell
>move barbell in front of hyperextension machine
>repeat
Holding a plate stops working after 45lbs and I don't like having a barbell on my neck while doing this.
Just pick a loaded barbell off the floor and hold it at arms' length. It's an easier position, but just add more weight. You can use a wider grip to increase range of motion.
You have never done that. Even from the pic it's clear the barbell would just slam off the bench or get stuck under the handle bars
You're dumb as shit. Tell you what, next time you step foot in a gym for New Years', give it a try for yourself.
That's not true
>mommy I can't put more weight on the bar!!! What is even the point if I can't see the bing bing wahooo number get bigger :~~*
>Hard
>bad
No
Hard GOOD
just be a man
>french flag in background
NH pls go
its croatia dummy
Dobro!
Can I do this at home? Those machines are really expensive
no i forbid it
>Those machines are really expensive
I got this for $100 in my expensive as frick country. It's cheaply made but it just werks.
You should be able to get one even cheaper depending on where you live.
aren't they actually pretty cheap compared to other machines?
You can literally do it at the end of your bed. Go try it now homosexual.
I did this shit yesterday after not doing it for years, but I think it's a meme exercise
>but I think it's a meme exercise
What made you come to this conclusion?
I've just almost never done it and never felt it missing
That's fair. Hypers are far from necessary but they're great for accumulating volume for your glutes and hamstrings without fatiguing your spine.
>"meme exercise"
>Literally strengthen your entire posterior chain
If it doesn't do anything for you, you're all good.
Not quite, you gotta bend your back instead of keeping it straight.
Now that's some gluteus MAXIMUS
I start doing these a few weeks ago. Started with 3x15 and it felt like nothing then when I got to 3x20 I started holding a 10 lb plate and went back to 3x15. What a difference. When I’m done my sets my lower back is really sore. Not an injury or anything but a good sore like I worked out a muscle group that has been otherwise neglected. I feel it for like half and hour or an hour then it’s fine.
I should read more about this exercise but I’m curious how much weight you guys use. It feels like an exercise I don’t want to go too heavy on and just stick with light weight and volume. I’m hoping it’ll help with squats.
I did the same thing. Felt it too much in my legs when doing 3x20 so now I'm doing 3x15 with 10kg. But I do it on a device where the up position is horizontal.
are back extensions or hip thrust better for glutes?
You should do both, but if you do one it's back extensions with this form.
>deeper stretch
>strength curve is difficult throughout the lift
>don't need to load up +6pl8
>doesn't hurt your hips
What do they do? How will they fix me?
i do kettlebell swings in the backyard which seem to work the same muscles but easier and no special equipment
what am i missing, is this just a shittier kettlebell swing?
Not shittier, you can get a frickton of glute focus on these, I personally think they're better for teaching people how to activate glutes and hinge properly than swings as you can't cheat these, you're either gonna use glues, or, shift to lower back which is pretty gay as there are better lower back things you can do.
This was a piece of equipment I avoided for years, but when I tried it, I found it was actually pretty decent.
Kettlebell swings are good for explosiveness but back extensions are much better for posterior chain development and back health
This shit gives me like a dentists lip, but for my back. Very weird.
I use this device to do preacher curls lol, good to know what it is actually for
You've PLACED your arms where HUNDREDS of wieners have SWEATED on EVERY DAY for YEARS.
my fat fricking nuts keep getting in the way how do i stop this
cut a hole
take steroids to shrink your balls obvs
post them?
>shrinks you
If you're worried about losing height, then do deadhangs, decline bench, or dips after DL.
Why not just do SLDL?
Why not do both?
Because you don't need both if you're doing SLDL. There's also the problem that you're overworking the spinal erectors by doing hyperextensions if you're already doing squat+dl variations.
I tore my butthole doing these with plates. Other than that I like them
how do i make the machination required to do this at home without breaking injuring myself in the process?
I'm currently doing this with a 20kg plate & then another 20kg plate & 10kg plate balanced on top, holding in my hands, for 12 reps, (no issue balancing as the plates are rubber so they don't slide). So just 50kg but feels rather heavy in my hands & not sure if a grip issue will occur somewhere down the line. I hope not
Are you supposed to keep your neck straight at the top of the rep? Is it bad if I'm tucking my neck down?
I don't think it matters too much tbh, neutral is probably your safest option but I don't think tucking your neck is wrong either
I have been doing both for 18+ months, and I haven't had any of these "overworking" issues or whatever
I love starting these by hanging there for a second, decompressing my spine. Feels so good, pops a lot. Really think it fixed my back pains
Can I do these instead of leg curls / RDLs? I'm following a routine that recommends leg curls but no leg curl machine at my gym :(. Been doing RDLs in the meantime.
I don't think either RDLs nor back extensions are a true replacement for leg curls since they work different functions of the hamstring (hip extension vs knee flexion), but personally I would do both RDLs and back extensions, and if you can set them up you can do nordic curls instead of leg curls for knee flexion
Thank you for high quality advice anon. I'll do both for now and might work my way up to Nordic curls with bands.