How To Load Back Raises For MAXIMAL Gains (FIND OUT!)
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- Опубліковано 5 лип 2024
- The back raise, or hyperextension, is my favorite hinging exercise of all time! It is an amazing builder of strength and hypertrophy in the posterior chain that can be used for generalized fitness purposes, posterior chain mobility purposes, enhancing athleticism, accessory training for the deadlift, low back or hamstring rehab, hamstring hypertrophy for bodybuilding, and much more!
This versatility is part of what makes the exercise so great. And a big part of this versatility comes from the different options available for loading the movement. The two broad categories here are front loaded back raises (hyperextensions) and rear loaded back raises. Each of these two different loading mechanisms comes with its own sets of unique benefits from consistent performance of the movement (what it transfer over into most effectively), as well as its own set of positives and negatives in terms of setup and execution.
Today we discuss these unique benefits and the positives of negatives that can be expected from each different form of loading this amazing exercise! If you enjoy this style of video and find the content to be informative then please remember to hit the like button, leave a friendly comment, and subscribe to my channel as well. Keep training hard guys!
-Alec
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RESOURCES & REFERENCES
The Most UNDERRATED Posterior Chain Exercise
• The Most Underrated Po...
Why 45 Degree Back Raises Are BETTER Than Flat
• Why 45 Degree Back Rai...
Nordic Curls Are NOT ENOUGH For Hamstrings
• Nordic Curls Are NOT E...
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TIMESTAMPS
0:00 My FAVORITE Hinge!
3:06 Front Loaded Back Raises (Hyperextensions)
4:26 Rubish Back Raises vs. Enkiri Back Raises
8:07 Altering the lever arm mid-rep
9:45 Rear Loaded Back Raises (Hyperextensions)
11:21 The KING of all back raises! - Розваги
I'm a former upper body only bro, so I've been neglecting my lower back, glutes, and hamstrings and only recently began training them properly with RDLS, hamstring curls, and more squatting movements recently, but the 45* back extension has given me a way to hit all three at once. I've always had a hard time activating my glutes and hamstrings but the fixed position has helped me immensely in gaining my mind muscle connection to those areas
I have an issue activating my glutes also as a result of an L4L5 disc rupture 15 years ago. I found really focusing on squeezing my ass on any hip hinge has helped, and doing work that simulates a reverse hyper machine. I need to try these 45 degree hypers
Just the video I needed! Alec this channel is a goldmine of content for new and experienced lifters a like. Your videos are so underrated in the cesspool of UA-cam fitness influencers. These days I only watch yourself, bald omni man, Natural Hypertrophy, Geoffrey Verity, Alphadestiny and Bioneer as the bulk of my content. Keep on doing the great work man.
Thanks man! That really means a lot and that is some high quality company to list me along with!
I'm a proud member of the rear loaded barbell hyperextender club.
King of all hypers!
I’ve been waiting for this video. Great summary.
Love the new intro, very clean!
Great vid. will watch again
11:30 I'm guessing this is because the lever arm is longer when you load the weight on your shoulders. It certainly seems that your center of mass is much closer to your pelvis in the front-loaded variation. The back-loaded variation seems to be a much more efficient way to create torque at the hips since your grip, biceps, and lats don't have to worry about being the limiting factor when loading.
You forgot the Zercher hold.
It extends the range of motion like the rear-loaded hold, allowing you to get into position on the bench first and pick up the bar afterward like the front-loaded position.
For me, it is the best of both variations combined.
I get a stupid amount of stimulus from it, completely trashing my hamstrings in only one or two sets.
Nevertheless a great video. ^^
I've tried it but I can't keep the bar in the crooks of my elbows once the weight gets heavy.
Just wanna thank you for all the advice over the years Alec. You saved me years ago from the Athlean X craze I was in with your video about him not being a strength coach and I've been watching since!
Brilliant review, thank you
Very nice, man! I started doing them for lower back strengthening/prehab in conjunction with the reverse version. They are very good for the lumbar. Maybe you could talk about the reverse hyper extension in the future?
I've been using these as a lower body assistance exercise for the past few months now. It appears to have direct carry over to any sort of lower body compound which is why I'm definitely keeping it in my program for the foreseeable future.
bro i've been doing Back Raises without weight + leg raises at the end of everyworkout, its pure bliss, every inch of my body thanks me for it
As soon as I started to workout my core in general and hyper extensions helped gain pounds on all of my compound lifts. They are awesome!
Yo Alec, a video about hypers vs reverse hypers would be great 👍
I’ve held a Y raise during back extensions, the longest lever arm possible holding my arms over my head, that lit up my whole back
I love this exercise!
I do it while snatch-gripping an olympic bar loaded with 10kg plates and feel I get enough range of motion (If I had a home gym I'd imagine you could raise the entire hyperextnsion machine by as maby inches you want, similarly to standing on an elevated platform to perform a deficit deadlift).
The snatch-grip blasts the traps as well!
I love doing these a bit after my deadlifts
Hey Alec, thanks for the content!
What about holding in the zercher style?
I've tried it personally, felt good, good range of motion also.
I do these as assistance work for recovering after tough oly lifting sessions that tax the lower back. Reverse hypers too.
I use the back loaded variation using sandbags for loading. Theyre softer and fit themselves on to your back and neck, thus theyre easier to forcefully place onto your back from the floor when youre in the apparatus and also easier to just dump
I’ve done these with a regular barbell, in an extreme snatch grip (hands at the collars almost) and with smaller plates.
Been doing the version holding it out in front with a snatch grip to extend rom. Because of the gym layout I don't have room to do the version with bar on your back. Always a great way to balance out after squats and get my posterior chain firing without the stress of other hip hinges on the lumbar spine.
Currently using dumbbells on my hyper extensions. Planning on switching to the ez bar once holding the dumbbell becomes too cumbersome. Thanks for the video!
Thank u man
Hyperextensions are the Squat of accessory movements.
By the way something fun to play with is doing Barbell rows off of the GHR after you've gotten really strong at hyperextensions. I don't know if they're optimal for anything... But they're fun as shit. And look crazy bad ass.
I've been trying to find a way to diy these, and it has proven tough, to say the least.
I've found the same thing, definitely more hamstring and back stress with the weight on the back and more glute stress when holding the weight.
I like to hold the weight as it's the best movement I've found for glutes.
Nice!
At my gym the back extension machine is high enough that with a wide snatch grip and 25 lbs plates the range of motion is perfect. At the end of my active hinge the plates just graze the floor which also standardizes my range of motion perfectly every time. Honestly i love this exercise i starting doing them instead of rdls because they stalled out and i have been adding weight and reps almost every week for months now its amazing.
Nice intro!
Hey Alec, what do you think about training only main lifts without doing accessories at all? I've been doing this for the last year or so, and it's giving me fine results.
My gym's set-up makes it impractical to do the "set up the hyper bench in the rack". So my alternative is to use heavy bands attached to the hyper's bottom supports. You can either loop it over your neck or, my preference, loop it over your shoulders where is the resistance is distributed over your rear delts (arms folded across your chest) rather than your neck and traps. It' doesn't feel quite as effective as a bar on your back, but it's a complete ROM and it has the usual "maximum resistance at the top of the movement" band advantage.
I saw Hersovyac use an EZ Bar from the floor and decided to go with that for a period because the hyperextension is by the machines which is the opposite area to the free-weights.
The bands idea is pretty cool though so might have to try that at some point.
Snatch grip with a normal bar with 25 lb plates has been good for me.
Yo Alec nice video as always! can i ask u a question? As a beginner can i train zombie front squats instead of the classic grip since i feel a little discomfort on the wrist and i feel my back working less ?
You certainly can train the zombie squat and it will help you learn how to brace the upper back strongly. I would still probably try to get comfortable with either a clean or cross arm grip separately as well though because you'll be able to move more weight that way.
Barbell Snatch grip/front-loaded for my money.
Better ROM than a regular grip & more ergonomic than trying to hoike & hold a heavy barbell across your upper back with the rear-loaded version.
I've found using an SSB on back loaded extensions to be really easy to set up.
I've tried that but the bar doesn't sit correctly on my traps in the deep bottom position.
@@EnkiriElite Have you tried front rack? lol
I have been doing these for close to a year now and one thing that has always intrigued me is that my hips always externally rotate a lot doing it, i start with my feet about 45º and when i leave the set they are close to 70, and seeing your footage it looks like the same happens to you. Maybe the body going the path of least resistance for the glutes? I just like to nerd out about shit like that.
Thank the Lord. Just started hypers today and when I added the weight it felt so awkward
I like to hold the barbell zercher style, feels the best to me
Hyped for this video. I always thought these were highly underrated. I always did them front loaded, similar to an RDL. This is a great exercise if you do not treat it like a pussy.
Have you tried doing front loaded with a snatch grip with locked out arms for more ROM?
I personally hold the bar in front in a ZERCHER position. It creates a great rom and it's easy and safe to set up. Any opinions on this variation?
I noticed your foot position changed between examples. Is there a difference of having your feet on the ground versus the platform? Also, where should I place the pad? Should it be crotch level or right at the hip joint?
hi, when you do this exercise, hyperextensions, wouldn't it be better to use a squat pad? Would you recommend it to a beginner? or is it a mistake to use it? Thank you
Il mio Inglese non è Buono
ti seguo dall'Italia .
hey alec, I have a bulging disch in my kow back, what are somw things you think could help? I had to stop doing all kinds of hip hinges
Not sure if they would stay on but couldn't you use one of those weight vests with a pin on the back, that you use for loading push-ups?
I have been doing 1 top set of 5-10 rep deadlifts followed by 3 sets of back extensions. Low bar squats on the other leg day. Enough lower back volume?
Did you try front loaded hypers with the kensui weight vest?
I version I learned from knees over toes guy is alternating single leg this avoids the heavy loading needs
Same as a single leg squat....it has its place. But bilateral is generally going to produce more gains in the long run.
I dont know if anyone has already said it but just in case... If you are looking for another type of "loading", try using a zercher-like grip on the bar. Just take the bar under the bench, get yourself into position and then hinge, pass your arms under the bar and take your hands to your head, letting the bar rest just in the inside of your elbows. Just like in the zercher squat. It feels pretty comfy for me with 40kg... I dont know how it will go with very heavy weights thou
I do the same thing. Never see anyone mention this
What company makes your back raise? And would you recommend? I feel like there’s very limited “heavy duty” options
i have tried this in the past but have mostly only felt it in my lower back and glutes? any tips? also have you tried single leg variation? great video! keep it up
Probably have the pad too high. Forces the lower back to flex and prevents the hamstrings from becoming fully stretched. You want most of the pelvis hanging off the pad to really hit the hamstrings.
@@EnkiriElite thanks for the tip. You ever did back extension single leg?
Once you get the pad low enough, try some cues to get your hinge moving. I like pulling my torso toward the pad (i.e. hip flexors engaged), it really allows my glutes to stretch and then you really start feeling the tension on my hamstrings. I generally don't feel much beyond the isometric hold on the lower back. I think focusing on the hinge really helps IMO.
Do you let your knees stay locked out or do you exert some Flexion pressure to keep like a 1 degree bend in them
Where did you get your back extension from?
Honorable mentions: use a Cable Tower or hold the weight in a Zercher Position
I've tried zercher as I thought it would be ideal, but I just couldn't make it work!
I thought you was gonna talk about the ball placement on the pad
what about loading them in zercher fashion?
back loaded ftw
my back raise bench only weighs 30 pounds. I bought it because it's "foldable" and I'm limited on space. The footplates raise off the ground on unweighted back raises but I decided two weeks ago to commit to the movement. I'll let you know if I die
also, if you have monolift attachments, those will be good to load the rear-loaded variation
What about a weighted vest?
Totally unrelated to this video but…..
Do you have any recommendations for universal cable attachments for power racks?
I see you using them in all sorts of variations for all sorts of movements
Thank you
First and foremost you need to get yourself a set of handles like this. Sorry for the stupid long amazon link lol www.amazon.com/Attachments-pulldown-Strength-Training-Exercises/dp/B08J3QGJRZ/ref=sxin_14_pa_sp_search_thematic?content-id=amzn1.sym.92181fe7-c843-4c1b-b489-84c087a93895%3Aamzn1.sym.92181fe7-c843-4c1b-b489-84c087a93895&crid=2G3VTNQNMPT2U&cv_ct_cx=neutral+grip+lat+pull+down+bar&dib=eyJ2IjoiMSJ9.Rhk793ajctYzhTz9Ny788hXLSl732A9Tq-BLgtCu_GPsi966WDKO9WjcoRQO3Nbw69mpG-x3Mtr7bdCLOaUJJg.yqwYKfXedtcfRdiSlwG0qK7TBC19XxHB4OX6yT2yZXg&dib_tag=se&keywords=neutral+grip+lat+pull+down+bar&pd_rd_i=B08J3QGJRZ&pd_rd_r=524d3fd5-3067-40cc-9619-a2fed152e3a5&pd_rd_w=FJLxE&pd_rd_wg=6FrUp&pf_rd_p=92181fe7-c843-4c1b-b489-84c087a93895&pf_rd_r=5N8SMT2G842GMTZRJ5YV&qid=1708702302&sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&sprefix=neutral+grip+%2Caps%2C136&sr=1-1-364cf978-ce2a-480a-9bb0-bdb96faa0f61-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9zZWFyY2hfdGhlbWF0aWM&psc=1
@@EnkiriElite holy cow!
Alright done!!
I ordered them thank you
@@EnkiriElite please advise lol
I need the cable rig also
Did you ever try this zercher style?
Curlbar zercher grip is the way to go, get a nice bicep pump for free
i wish the hypertensions at my gym were close to the barbells
The only way I can get a barbell to the hypertensions is to either
1. Steal a barbell from the bench presses and walk is half way across the building whuch would be kinda poor educate considering the benches are very busy and Id have to walk it past some cardio equipment that is norrowish to a wall
2. Steal the barbell from the squat racks on the bottom floor and walk it to the top floor and between the same cardio equipment I mentioned
What about the pre-fixed EZ curl bars? Or what about just bringing over a loadable ez curl bar to the hyper bench?
@@EnkiriElite I saw Hersovyac do this (bar lifted from floor) so decided to try it out for my current workouts. It works pretty well as long as there's a free ez curl bar.
@@EnkiriElite
Might still be a bit conbersum walking it ovrr but that's a good idea, ill keep that in mind next time I want to try it thanks
Another way to load the movement is lower the suport, over time the movement become more like a nordic curl.
Interesting. So you lower the pad to where it is more in line with your knees than hips? I never thought about that. Would you do this just using bodyweight?
@@chrisstanley9477 u can add weight to, moving one pin lower can be too much
That would change the joint emphasis of the exercise. Not saying it's not a good exercise, but it's just a different exercise altogether.
Me as soon as his video begins: "WHAT'S UP GUYS, ALEC ENKIRI HERE"
Do back raises really give max gains ?
This is gonna sound nuts to the risk averse youtuber, but I have always used a judo belt, looped, with plates added, and placed around my neck, like a medallion of strength. I've used that on hyper chair and as a standing good morning, and it targets my erectors like nothing else, because it allows me to do it ramrod straight, and with some curve, if I wish.
👍
How about using an SSB?
I love the ssb and it sounds like a good idea in theory to load this movement with it, which is why I tried it! But it just didn't work. The bar won't stay in place and it just felt generally awkward.
@@EnkiriElitewhaaaaat?! I use the my Titan SSB for back extensions and it works perfectly for me. It’s the best way to do this exercise imo. I keep my neck somewhat extended with no issues and it holds in place just fine. It could be neck/head size issue idk.
Front loaded is better Sir.
Hear me out:
You can do them from a dead stop zercher style for insane ROM and that "Anderson" advantage,
Algo
Why not hold it zercher style
I've tried it. Works OK at lighter weights, but once it starts getting heavy it's impossible to keep the bar locked where you need it when you are angled down at the bottom of the lift.
@@EnkiriElite oh right, the shoulders are in end range external rotation and the bicep is maximally shortened too in that position
First
🥇🥇🥇🥳🥳🎉🎉🎉👏👏
oh hell naw with that bar on the cervical like that…😮
Ok