these are unfathomably based, do them bar on back tho so that you can get full ROM. incredible posterior chain builder, people who shit on them are mentally moronic dumbasses
there's no way you can actually build any meaningful erector hypertrophy from these due to having to use such low weight
>bar
Huh?
Like picrel. You can use a smaller 10kg bar for better balance. Problem is hoisting the bar unto you back. You basically OHP it which limits your progression by your OHP strenght. I recently went from 10kg on each side to 15 and I couldn't get the bar up.
>You basically OHP it which limits your progression by your OHP strenght.
You can get the bar on your back with two other methods that are better IMO >put the bar on the ground, go into the bottom position, lat pulldown it onto your back >put the back extension in a rack, unrack it like you would for a squat
You never get limited by the strength of other muscles with those methods, even the first one (since if you're strong enough to do say 225lb for reps, your deadlift is probably like 700-800lb so you'll have more than enough strength to pull the bar onto your back)
>Jefferson Curls (go light, this is more of a deep stretch than a muscle builder) >Deadhangs >Hyperextensions
The three back savers. You can skip hypers if you're doing some other spinal erector exercise like deadlift. The other two are great for decompression and will complement whatever heavy lifting and spinal loading that you're doing.
absolutely based.
I had 2 slipped disc incidents at 32 years old thanks to office job sitting, sciatica, first one I healed but second one was chronic pain for 8 months even after steroids. Absolute fricking hell. I would rather have my finger crushed again where the pain made me black out (different incident) 100 times over than live with a 2-5 pain scale 24/7 every waking moment of my day. I became a full blow alcoholic to ignore the pain, fricked me sideways. Couldn't frick properly, sex life died, felt like a weak frick who couldn't do anything. girlfriend begged me to get back surgery but I absolutely did not want that, and knew that I could fix it if I just stopped being a weak fat frick.
Got my shit together, started (SLOWLY) lifting
and working out, mostly dumbbell to isolate sides so I could really work around my back, single-leg deadlifts/lunges/goblet squats strengthened my back to the point it was protected enough I didn't have to worry about fricking it more.
Hyperextentions saved my goddamn life. Horribly difficult to do at first, but I went slowly, and eventually my pain was gone. leg raises also helped.
I'm sure I woulda offed myself at 40 if I didn't address my sciatica. Now I'm much more fit, workout constantly, all that jazz. I went from degrading weak old frick to being fitter than I was in my early 20s.
They aren't taxing like a deadlift though. For a long time I did these 7 days per week as a warmup and then 3x per week heavy with a barbell btn up to 145lb. And I never felt fried like after doing a max deads and I never had back pain ever. The flat "roman chair" one is way better than the 45 degree one though. I never use the 45 degree one.
Doing simple supermans between sets helped me with back pain immensely. I got to the point where I can hold this for 5 mins, probably should add weight somehow
I like heavy conventional deadlifts, a couple sets of rdls, some good mornings and then I hit the Roman chair while holding a plate. Absolutely crippling pump.
>Jefferson Curls (go light, this is more of a deep stretch than a muscle builder) >Deadhangs >Hyperextensions
The three back savers. You can skip hypers if you're doing some other spinal erector exercise like deadlift. The other two are great for decompression and will complement whatever heavy lifting and spinal loading that you're doing.
>t. knower
Add seated good mornings to ensure that your glutes/adductors remain flexible so that you can easily get into a deep squat, and you're pretty much set. Do all of these exercises regularly and you will have a back made of titanium
Doing deadlifts, squats, or any non-assisted back row makes them superfluous. If you really wanted to focus them hard for some reason just do good mornings
No. You're overcompensating by using the spinal erectors, which takes focus away from legs. If you want to target the spinal erectors instead, lower the weight and heighten the roman chair and try to not use your legs at all. When doing that movement you should flex your spine both ways.
>What do you do for lower back?
squats, barbell rows and deadlifts
might do back extensions if for whatever reason I can't do the proper compound movements and just want something to engage the lower back but they're unnecessary as a regular exercise since so many heavy lifts depend on the lower back for stabilization (even upper-body movements like OHP)
What rep range should I do these in if weighted. I was doing 20 before grabbing some weight, I can still do 20 at 25lbs but I feel like I should decrease my rep range
I also super set them with cable crunches, feels good to get a stretch in after the set.
I've had some serious lower back injuries that multiple rounds of PT have failed to treat. BSS, high rep deadlifts, high bar squats, kettlebell swings, leg raises and lots of walking and running have made it barely noticeable. It still flares up if I go walking for 10 miles or sleep on it fricky but the chronic pain is gone.
Great for posture
balls get in the way
Nah there's a gap in between the two thigh pads for your balls to hang.
Nice, fun, 100reps with 100lbs plate.
Just spin then round back dumass
Less taxing compared to conventional deadlift. I've been doing these as my main posterior chain exercise since I dropped deadlifts from my routine.
This.
They hit lower back so much better than deadlifts. Deadlifts are such an ego lift I swear to god.
these are unfathomably based, do them bar on back tho so that you can get full ROM. incredible posterior chain builder, people who shit on them are mentally moronic dumbasses
wasted
>deadliftgay seethe
t. powershitter
>bar
Huh?
witnessed
Didn't think you're supposed to do it with the bar on your back. I just hold them in front.
Hold it in FRONT like superman when he flies.
Would probably be an insane full trunk pump if you could do this with folding over. The ultimate plank mixed with the ultimate back extension
God has spoken.
Like picrel. You can use a smaller 10kg bar for better balance. Problem is hoisting the bar unto you back. You basically OHP it which limits your progression by your OHP strenght. I recently went from 10kg on each side to 15 and I couldn't get the bar up.
Is there a way to do something similar using a regular bench for support?
>You basically OHP it which limits your progression by your OHP strenght.
You can get the bar on your back with two other methods that are better IMO
>put the bar on the ground, go into the bottom position, lat pulldown it onto your back
>put the back extension in a rack, unrack it like you would for a squat
You never get limited by the strength of other muscles with those methods, even the first one (since if you're strong enough to do say 225lb for reps, your deadlift is probably like 700-800lb so you'll have more than enough strength to pull the bar onto your back)
absolutely based.
I had 2 slipped disc incidents at 32 years old thanks to office job sitting, sciatica, first one I healed but second one was chronic pain for 8 months even after steroids. Absolute fricking hell. I would rather have my finger crushed again where the pain made me black out (different incident) 100 times over than live with a 2-5 pain scale 24/7 every waking moment of my day. I became a full blow alcoholic to ignore the pain, fricked me sideways. Couldn't frick properly, sex life died, felt like a weak frick who couldn't do anything. girlfriend begged me to get back surgery but I absolutely did not want that, and knew that I could fix it if I just stopped being a weak fat frick.
Got my shit together, started (SLOWLY) lifting
and working out, mostly dumbbell to isolate sides so I could really work around my back, single-leg deadlifts/lunges/goblet squats strengthened my back to the point it was protected enough I didn't have to worry about fricking it more.
Hyperextentions saved my goddamn life. Horribly difficult to do at first, but I went slowly, and eventually my pain was gone. leg raises also helped.
I'm sure I woulda offed myself at 40 if I didn't address my sciatica. Now I'm much more fit, workout constantly, all that jazz. I went from degrading weak old frick to being fitter than I was in my early 20s.
I’m too fat to do them. 🙁 Maybe one day.
I've heard these are awful fir your spine. Is that bullshit?
>Is that bullshit?
Yeah, these are one of the best movements for your back. They're great for your spine
Couple them with gravity boots and you’re guaranteed to grow an extra inch
Basically every exercise is bad if someone is in bad enough shape. In this case, some sedentary fatass should start with something easier.
As long as you don't curl your midsection inward like you're touching your toes
If you left your spine move then yes.
This.
DON'T FLEX YOUR SPINE!
>Hinge at the hips.
How do these compare to deadlifts?
its basically the same thing except you can use much less weight for the same intensity so its less fatiguin
They aren't taxing like a deadlift though. For a long time I did these 7 days per week as a warmup and then 3x per week heavy with a barbell btn up to 145lb. And I never felt fried like after doing a max deads and I never had back pain ever. The flat "roman chair" one is way better than the 45 degree one though. I never use the 45 degree one.
Back extensions are the equivalent of bicep curls for your lower back.
Many will argue these vs deadlifts. Both are fine. These just have less of a need to be form-perfect for results
Nicotine and hate.
there's no way you can actually build any meaningful erector hypertrophy from these due to having to use such low weight
i do them with a 200lbs barbell in my hands
Doing simple supermans between sets helped me with back pain immensely. I got to the point where I can hold this for 5 mins, probably should add weight somehow
I like heavy conventional deadlifts, a couple sets of rdls, some good mornings and then I hit the Roman chair while holding a plate. Absolutely crippling pump.
>Jefferson Curls (go light, this is more of a deep stretch than a muscle builder)
>Deadhangs
>Hyperextensions
The three back savers. You can skip hypers if you're doing some other spinal erector exercise like deadlift. The other two are great for decompression and will complement whatever heavy lifting and spinal loading that you're doing.
>t. knower
Add seated good mornings to ensure that your glutes/adductors remain flexible so that you can easily get into a deep squat, and you're pretty much set. Do all of these exercises regularly and you will have a back made of titanium
>Thoughts on back extensions?
I really don't see the point in them. It's not a movement you'll do in everyday life. Just do deadlifts.
back of my knees feel like snapping on these. wut do?
Don't lock knees.
completely superfluous if you do deadlifts (aka you aren't gay)
Doing deadlifts, squats, or any non-assisted back row makes them superfluous. If you really wanted to focus them hard for some reason just do good mornings
Is it okay if at the top of the exercise/movement, my back looks like a parabola? Overexaggerated pic, obviously
Don't hyperextend your back, just keep your spine neutral.
god damn white boy got a wagon
No. You're overcompensating by using the spinal erectors, which takes focus away from legs. If you want to target the spinal erectors instead, lower the weight and heighten the roman chair and try to not use your legs at all. When doing that movement you should flex your spine both ways.
I started doing these again and they fricking kill my hamstrings like no other. Is that normal?
>What do you do for lower back?
squats, barbell rows and deadlifts
might do back extensions if for whatever reason I can't do the proper compound movements and just want something to engage the lower back but they're unnecessary as a regular exercise since so many heavy lifts depend on the lower back for stabilization (even upper-body movements like OHP)
The secret to maximizing gains on these is to bark like a seal each rep.
What rep range should I do these in if weighted. I was doing 20 before grabbing some weight, I can still do 20 at 25lbs but I feel like I should decrease my rep range
I also super set them with cable crunches, feels good to get a stretch in after the set.
McGill recs against them. I trust him.
>lower.back pain from deadlifts yesterday
>do some Superman sets
>back feels better
Use this information how you see fit.
REVERSE HYPER EXTENSIONS BROUGHT ME BACK
Frick those cheap 45 degree roman chairs. GHD reigns supreme. Every gym should pay the extra cash for a legit GHD.
I've had some serious lower back injuries that multiple rounds of PT have failed to treat. BSS, high rep deadlifts, high bar squats, kettlebell swings, leg raises and lots of walking and running have made it barely noticeable. It still flares up if I go walking for 10 miles or sleep on it fricky but the chronic pain is gone.