STOP Doing Back Extensions Like This!
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- Опубліковано 24 жов 2022
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Ok but it 6' 5" tall if I do that the machine tips over and I die
Just cut off you lanky ass legs
@@justawhiteguywitharocketla590 damn ight
Nah it won’t unless you’re on a cheap machine that has not weight to it
Cbum does this and he's 6'1½ and 120kg off season.
Put a heavy DB or a few plates on the bottom to balance it out
It is a back hyper extension machine. You can extend your back with it. Or, you can do this and keep a neutral spine and work your hips. Depends if you want to focus on back extension or hip extension.
100% right mate . Its fine to do a extension movement with a healthy Spin.
@@tri.win.6163 The problem comes when the spinal flexion is performed under load.
And whats the problem if your Errector Muscles have enough exzentric power to prevent the stress on our passive structures?
@@rubenperezgarcia8137 no it comes when people use to much load, if you load appropriately and have reasonable progression there is no reason you can’t load a spinal extension movement.
@@rubenperezgarcia8137 your body weight is a huge load already. What's your problem?
Make spinal flexion great again
Why do I feel as if this is intentionally posted to create an opposition between squat uni and kot-guy 😂 I'm sure squat uni knows you can do them both ways. Just as you can do RDLs or Jefferson curls. Different tools for different goals.
Exactly!!
That’s all this guy tries to do😂. There’s nothing wrong with full range of motion, but he just likes to be different.
@@gavynnygren9385 there is, when the lower back is bent, the load is shifted away from the muscles, and onto the discs, the muscles arent engaged when the spine is bent
@@lukegraham855 bro…what do you think extends the spine? Discs lol?? You can do it with emphasis on contracting the erectors or holding then like an isometric and then placing emphasis on the glutes and hamstrings. Both are valid ways to use the machine
Squat and Jefferson bros need to arm wrestle to resolve this argument.
what if I want to train my spinal erectors
Pendlay rows
deadlifts
Then you can do the back extensions like the way he said was incorrect at the beginning. You get lengthening, shortening and decent loading, so why tf not
Rack Pulls
@@EmirAssassin you mean any hip hinge movement?
Man my balls hurt when I lower it
Anteriorly tilt your pelvoc
I was about to comment.
No pain no gain
😂😂
Wrap the marbles up.
Yo this short is all it took for me to go back to the gym. Kudos and you better believe I'm trying this!
Depends on your goal. I do back raises to release tensions and bring blood to the lumbar area, so rounding is actually good. I never add weight to that tho.
That skeleton looks thicc 🔥
If you’re wanting to work your erectors through lengthening and contracting then you have to let your lumbar spine move
i have severe pain in my lumbars for last 4 years
, should i do hypers or not?
@@RishabhTomer this applies to anything, find the source of the problem/pain before trying to find something to fix it
Do Supermans
@@bodybuildingtrey4561 @wardragon670 the physiotherapists said, my lower back has too much of stiffness for years. Although, I've lift a good amount of weights excluding squats and deadlifts due to severe pain.
@@RishabhTomer ahhh then if it’s just stiffness just make it mobile, so yes do hypers and anything that get your lower back moving. And little by little implement progressive overload , nothing crazy tho
Remember guys it’s best to not use a joint through its full range of motion! That’s dangerous or something.
Yeah it's such a weird position to take.
Do you mean by trying to make the low back move such as at the beginning of the video? Your comment was smart and I quite don’t understand fully
Thank you for explaining this.
I've been making these mistakes for years. And always wondered why tf my spin hurt every time. Now I know
Just saying that rounding the spine joint by joint is a great way to strenghten your spine erectors and your strength overall in that particular move pattern. What he's talking about in the video is the best way to activate your glutes / hamstrings during this excersise
Do/did you mean rounding the spine as you gradually go down, and unround as you gradually go up?
@@andrjsjan4231 Basically but as a PT, I like to use a bit more in depth descriptions because there's absolutely ways in which the use of the term "rounding" could mean doing the excersises wrong if one doesn't have enough (for example) thoracical spine mobility which would limit him in doing said excersise
My goal is to work on my lower back, not glutes n hamstring
Ikr
Thank God I been doing it right!
Very good men. Absolutely agree
I likewise was taught to keep a strong/straight posture, but I was also taught to do low weight (I started with 10lbs, worked up to much more) exercises that articulate the back, like a reverse sit-up (e.g. stiff-leg deadlift). This was for athletic performance rather than for lifting performance. I did focus on lifting with a stiff/straight back. Please let me know your thoughts about this. I'm old now, trying to get back into it.
I feel it the most in my hamstrings 😭😭😭
Well that makes sense if you have tight hamstrings. The forward tilting of the hip stretches the hamstrings as the origin of the muscle comes from it
Good INFORMATION. I didn't know this. Thanks for putting this video out. Cheers. Keep it coming. You got a Subscriber.
Full range of motion is good though. Anyone telling you otherwise is lying.
@@GameTimeWhy when the lower back is bent, the load is shifted away from the muscles, and onto the discs, the muscles arent engaged when the spine is bent
@@lukegraham855 if the muscles aren't engaged then you will not be coming back up. Putting bodyweight load on your discs isn't an issue either when you are doing slow controlled movements and then more once you've strengthened the connective tissues.
The pad is still too high. You want the pad about 1-2 inches below your hip crease. His ROM is still being highly limited by the pad.
So informative
Thanks!
Thank you
Ah yes the back should do nothing when doing BACK extensions
It's not doing "nothing". It's stabilizing your core.
@@BaldKiwi117 well ur wrong you can do literally either of them
@@MikeyMerrigan thanks for your worthless input
It's an isometric workout for your lower back.
Dam he directly called me out. Thank you
I was doing it wrong! TY!
I personally so full range of motion and hold the contracted position for a bit of an isometric hold, 5-8 seconds and i feel great
Kneesovertoesguy wants to know your location.
What about doing both?
I'll start using mine .Will it help my squats/deadlifts/low back pain? Any other advantages ?
You can do both
What if we use this exercise to train the lower back, not the glutes?
This is great, except I can't see his foot placement. Is it wide or narrow?
What angle is the best for back extensions
i think i will try this because my lower back felt so stiff but maybe its because of previous lower back issues and also my first time trying it. I was lowering myself way tooo low
In my case, excessive spine mobility exercises would cause back pain because I have a herniated disc (quite small).
that 'what' get me😂
Hmm, I guess this is better for targeting the hip extensor, but if I want to train lower back muscles, wouldn't the initial form be better?
Lower back is not meant to move much. Lower back muscles main function is stability so better way to train them is like shown in the video. Deadlifts, RDL, Squats train you lower back pretty effectively
Dont listen to the guy who responded, hes genuinely got it weong. If you want to specifically train low back muscles, the first form is pretty damn good. It will develop erector strength for when you conduct movements like the rdl and squats
@@limo-swine6537the low back’s function is not stability. The spinal erectors extend the spine. Stability is achieved from coordination and control of movement. You can bend your fucking spine
@@tanthai3653 yeah, never exercising that area in full ROM is bad in my experience. Getting very tight and end up with pain. Just manage the load carefully.
@@tanthai3653 when the lower back is bent, the load is shifted away from the muscles, and onto the discs, the muscles arent engaged when the spine is bent
Set the pad just below the top of the hips, yet the animation is below the hips. 😂
Unsure if anyone can answer this. My back extension at my gym has different angles. I think from 40 degrees all the way to 55 degrees. Does anyone know if the angles affect what muscles you are working ?
What if my knees are on the cushion?
Attn Squat University! Is stretching my lower back excessively (as far as I can) bad for me? The best stretch I get is when I try to roll up and have my legs over my head and hold it till my feet touch the ground? Is this good or bad? I feel like it’s similar to rolling your back on the descending portion of the leg press? True or maybe?
it always hurts behind my knees… please any advice?
It is not a problem to do it the first way - just a different technique. Helpful for pre/rehab
Wb when you do abs for lower part where you have to curved your spine as well otherwise it won't work your abs
How about doing this for glutes?
What can I do if the machine is already at its minimum height? I’m 4’10
I’m a wrestler, so I definitely want my lower back worked , seeing as I won’t be able to adjust my position in real time to use my hamstrings every time I’m trying to drive through an opponent, I need a strong lower back
Wow
It's a back extension machine, not a hip extension machine. Let that lumbar spine do the work.
That’s what I’m thinking
What's the brand of that hyperextension?
And despite all this information “fitness Experts” still show it wrong on their pages
Thanks Dr. H
If your sack is hurting, you’re probably doing it right
Can we do it in slip didc
I get pain in the back of my knee. Do you know why or what I can do to make sure that doesn’t happen?
Probably a hamstring problem scar tissue in hamstrings is common
but what if i don't want hip extention... i wanna focus on th lower back// that's why i don't see any problem putting the pads high... loading the lower back is whole point
I’m 5’4” with a long torso. No machine goes low enough for me
Isn't this for training the lower back safely???
Hmm hip extension and back extension, what to do?
Ok. I did this incorrectly then. First time and thought I knew what I was doing. I extended way to low
" what ?" Lol
Always difficult to start a video off by assuming everyone but yourself, is doing this exercise wrong. This is such common sense
Just like an rdl!
back extension or hip extension 😅🧐
If you’re looking to work your erectors, why would you go into spinal flexion, so as to extend?
"the pad is right HERE" *camera guy pans around blank fucking space. Bravo camera guy.
Is that the barefoot runner?? 😁🤘🏻
Could somebody tell me what's the app of 3d anatomy in the video? Looks very useful
Muscle @ Motion
❤
You left the right way and did the wrong🤣
Sup fam, i dont think this is back extention mechine, its definitely more of a hip extension machine(reverse hip extension?).ankles and hips are usually in more of a line with a back hyper extention, that being said my back extension machine is from the late 80's.....
Always done this correctly, thanks for validation! Every damn time over the past 15-20yrs I go to get on this apparatus it is set way too high and I don’t recall a lot of 6’5”+ people at the gyms I went to.
Hello should i use the same technique for hamstring???
Can hyperextension fixed anterior pelvic tilt?? Please say something about this problem 😢
I'm 5'6"
I do wonder if I wanted to work my spinal erectors dynamically and make them the prime mover would rounding be okay here or are there excersices better suited?
I don't think that's a good idea, your spine can bare weight, can flex dynamically. But it's not supposed to do both at same time. Which is pretty much asking for injury.
Dont listen to the idiot who responded. The simple answer is yes, its ok to round just be cautious of load and proper technique. If you want to train a muscle group dynamically it needs to be lengthened and shortened against load. Spinal erectors extend the spine, so rounding the spine lengthens them.
@@16777215 How is it not supposed to do both of those?
@@16777215 yes it literally can, ur spine isn’t fucking soft, as long as it’s within ur capabilities you should safely load and progress weighted excersizes with spinal flex toon
I did this a month ago and won a one way ticket to snap city. I think I pulled a muscle as soon as I went down and it didn't heal for 2 weeks. Now I'm scared to do this, any suggestions?
Slowly with assistance the right way, adding weight only when you've got form down
Don’t have weak genes. That’s the best suggestion.
@@soronos8586 right? Sounds like they have poor nutrition
@@soronos8586 Yeah, my nutrition is probably poor, but I don't know about weak genes... I'm 6 foot, 190 pounds and women love my cawk, my ethnicity is known for having short people, but I lucked out. Like I said it was probably because of poor nutrition and bad form, and my lower back had been hurting there the year before. Also I am a couple months in barely starting to workout.
Iirc KOT guy started his dad off with just planking on the machine for like 2 minutes at a time before moving on to bends. Maybe try that. Aka take it very slow.
This machine is made for people to work with a rounded back.
If you have issues thar stop you performing these safely and need to do things with a straight back there are much better exercises such as deadlifts or bent over rows.
My balls hurt if I don't do it below my pelvis
Imagine a "stop doing this workout wrong" and the tutorial is still wrong.
You guys he's a physical therapist, he's trying to help people avoid back pain, and help people with back pain to train without exacerbating their pain. Go ahead and do things in the dangerous way if you want. But it's fundamentally not what this channel is about.
Bro this exercise turns ur butt into a shelf
What do you mean
@@Falastheen002 It grows your glutes like crazy. Can confirm
When biology class starts in the gym.
The knees over toes guy says go all the way down and round your back. I tried that once and hurt my back. I’ve been doing like your saying here and been fine.
Did you do body weight or loaded? A one off event where you round your back doesn’t suddenly cause injury unless it’s beyond your capacity. You can move your spine on this movement to build your spine or you can train isometrically with heavy weight and hinge. Don’t be scared to move :)
@@johnsmith-yv7rp probably was raised as an inside kid before they got an office job, their back could literally be so weak that their own body weight was too much.
Ya. KOT guy starts some people off with just planking on it. No bending or weight until they build that foundation.
You were just weak in that movement. Thats literally the reason. You genuinely were just too weak and hadn’t built up to it
Why is the squat U guy so thin?
Ok, m 5'1" tall, i can't get this thing lower than my waist, that's just it's limit. Lol
This won’t cause broadening of shoulders in women ????
no, this exercise doesn't hit the shoulders
are you dumb
Yeah this is explains “not” to do a certain movement when just describing a movement that works the glutes instead of the back. Naive.
They're called... back... extensions... sounds like you're not telling us how to do the exercise right, you're just telling us to do a different exercise. It's like saying "You're doing Good Mornings wrong! You need to bend your knees more and let your hips sink!" (i.e just telling us to squat instead)
I feel like he explained it quite well, actually.
u dum dum
@@eemotion You are not working on your back if your back doesn't bend.
@@PeaceOfMake yes you are. It's called isometric contraction.
@@BaldKiwi117 Yes, for stability - unsure how it relates to this.
Sht ROM
not only doing it wrong we,
boooooo'A, it wezZ alwYs a philosophical emphasis as:-
correct weapon+wrong worrior
= tyrants
or, correct ammunition+
wrong practice
= civl wars 😅😅😅😅
but J-curls are ok? Make up your mind ffs
I thought the goal here was to target the lower back?
Nope, I'm doing it right. 😎
-> gets injured
Hello should i use the same technique for hamstring??
@@smh3164no
Fricken ddddddddrrrrrrrrr. 😅😅😅
💯🫡🫡
oh no how dare you use your spinal erectors in a stretch shortening cycle !
Surprised to see Graham contributing to this nonsense “lesson”
Seems like a waste of time in the gym. Just do bent over rows instead, that'll fix your spaghetti spine.
It's not a waste of time
Talk to me when you've had lower back/ass chronic pain xdd
@@evilmirin1329
I am. What you thought you were special?
I don't think bent over rows train your glutes and hamstrings very well lol, so no, I don't think this is a waste of time
@@bengale1263 he is talking about the isometric training of the spine erectors part, if you want to train your hams and glutes with hip extension just do romanian deadlifts or good mornings. you can put more weight and work with more range of movement.
Dissagree