Anyone else switched out deadlifts for back extensions? I use these as my main posterior chain exercise since the squat racks at my gym are always occupied but I rarely see the back extension machine used.
Don't tell me you're one of the homosexuals who dead lifts in the fricking squat rack. You can literally dead lift anywhere in the frickin gym that there is flat ground. You shouldn't do anything in the squat rack but fricking squat.
>Focus on the squeeze you feel in your lower back muscles
I don't feel any, tbh. the squeeze I feel strongest is in the glutes, and they start hurting like a motherfricker if I do more than a couple sets.
You're not being supported properly, and your legs have to compensate. I don't have this setup at my gym, so idk if it's adjustable, but you're probably too tall for the height it's set up at
I bought one 2 weeks ago and been doing 3x12 twice a week for 2 weeks how do I progress from there should I do 3x15, 4x12 or add some weight I have plates from 2.5 lbs up to 35 lbs and don't want to frick up my back.
It's an exercise for a rather small muscle. More reps and better form take precedence over heavier weight. Maybe try to work your way up to 4x15 with perfect form?
Can someone walk me through proper form with these like im moronic? Do i want to round my lower back or should i treat it like a hip hinge?
I know youre not supposed to lean back too far at the top.
Your lower back should not round. Keep your core tight and don't go down lower than you can without rounding your back. Focus on feeling like you're driving your hips backwards in a straight line, then use your glutes and hamstrings to push your hips forward.
No if youre not using too much weight and keep your back straight. I think these are called >back extensions
One of the most basic movements there are
>Focus on the squeeze you feel in your lower back muscles
I don't feel any, tbh. the squeeze I feel strongest is in the glutes, and they start hurting like a motherfricker if I do more than a couple sets.
see
You're not being supported properly, and your legs have to compensate. I don't have this setup at my gym, so idk if it's adjustable, but you're probably too tall for the height it's set up at
You might be using too much weight. I do 10-12 reps
Worked these in last week after back injury Monday, by Wednesday was mostly gone by Friday 100% better. Would recommend.
Anyone else switched out deadlifts for back extensions? I use these as my main posterior chain exercise since the squat racks at my gym are always occupied but I rarely see the back extension machine used.
>squat rack
Don't tell me you're one of the homosexuals who dead lifts in the fricking squat rack. You can literally dead lift anywhere in the frickin gym that there is flat ground. You shouldn't do anything in the squat rack but fricking squat.
I always feel like I lean back too much when doing these. How do I make sure I don't? Can't have someone spot me every single time
Focus on the squeeze you feel in your lower back muscles rather than going all the way up. MMC helps a lot on these
>Focus on the squeeze you feel in your lower back muscles
I don't feel any, tbh. the squeeze I feel strongest is in the glutes, and they start hurting like a motherfricker if I do more than a couple sets.
You're not being supported properly, and your legs have to compensate. I don't have this setup at my gym, so idk if it's adjustable, but you're probably too tall for the height it's set up at
RDL helped mine
I don't have lower back pain?
You're welcome.
I'll change that 😉
But how would you feel if you did?
>fixes your lower b- ack
I bought one 2 weeks ago and been doing 3x12 twice a week for 2 weeks how do I progress from there should I do 3x15, 4x12 or add some weight I have plates from 2.5 lbs up to 35 lbs and don't want to frick up my back.
It's an exercise for a rather small muscle. More reps and better form take precedence over heavier weight. Maybe try to work your way up to 4x15 with perfect form?
Will do and see what happens thanks anon.
Can someone walk me through proper form with these like im moronic? Do i want to round my lower back or should i treat it like a hip hinge?
I know youre not supposed to lean back too far at the top.
Your lower back should not round. Keep your core tight and don't go down lower than you can without rounding your back. Focus on feeling like you're driving your hips backwards in a straight line, then use your glutes and hamstrings to push your hips forward.
Does using a machine like this put you at risk of snapping anything? What are these called?
No if youre not using too much weight and keep your back straight. I think these are called
>back extensions
One of the most basic movements there are
see
You might be using too much weight. I do 10-12 reps
What are these homies called
Hyperextensions
Yeah, It helped me out a ton. I can get back into squats because of these things. Used to have pain when I tried to sleep most nights.