@@6pac. I've been deadlifting for a long time. My stongest lift is the deadlifting. You will be more than fine with just doing deadlifts in different rep ranges if your goal is just to lift more on the deadlift. However, if you want to be really good at deadlifting eventually you will have to incorporate some sort of assistance exercises. The reason is that eventually you will hit a sticking point where you can't lift more weight or reps. At this point in time assistance exercises can be useful. GL! 😊
These have been a life saver for me having an injured hip. I start with these almost every gym session to stretch out everything in the glutes. (specifically helping the piriformis in my case). It's also been aiding at giving me more flexible hamstrings.
Doing this version from the floor and pulling the bar into you is amazing. I use a 2x4 in my rack with my feet on the lower support and it works perfectly as a makeshift 45 degree Hyper.
This is my favorite right now. Im holding a dumbbell right now but I think the barbell looks more comfortable. I don't have enough room to get a good hamstring stretch but I like it for back/glutes.
I remember Dorian Yates doing these in his Blood and Guts DVD...looks like a great exercise for the "Christmas Tree" of the lower back. Thanks for the video!
Hi Alec, Ive been doing heavy Pete Rubish style back raises/hyperextensions for a week now and in my recent session I got this sharp pain on the right side of my left knee, Like in the MCL region. It hurt pretty bad in the beginning but after resting a bit I was able to continue. It still hurt slightly during the next sets and it still does when I flex my leg really hard. Have you ever had this issue before and what do you recommend doing to relieve it? I've tried having my knees pointed out as well as having a narrower and wider stance, it didn't make any difference for me.
Hey Alec, great video as always, love your explanation without complicating the exercise. I was wondering what are your thoughts on placing the barbell on the floor and not on a semicontracted position to also smash the upper back? Do you recommend it for this purpose also?
I have, but it's not my favorite. It can be fine if you are still able to move through a full range of motion at the hips, but otherwise I would not recommend it. So using small plates can help, as can using a snatch grip (which will further tax the upper back if that is your goal). Just remember that at that point, due to where the weight is naturally going to be situated, there is going to be very little tension from the external resistance acting on the posterior chain at the top of the movement.
Hey bro, Steve Shaw just did a video about people doing away with deadlifts, and squats because most people he coaches can't do the tekneek. I feel like he has some valid points, but he probably took his thinking a little too far in that direction. I think he ignores the ability of both lifts to fortify the body against injury in regular life. You should consider a critique video on it.
I haven't seen the video, but I agree, I think taking the time to learn how to perform squatting and hinging motions (basic movements which all people can benefit from) has much more value aside from the strength gains. It takes effort and time for both coach and trainee, but the payoff is huge.
The thing with those lifts is that the average lifter for example, some of their reps will be with good form & some reps due to fatigue, their form breaks down & thats when they end up with the bad type of pain. So i can see why some ppl skip them altogether
@@finalboss7956 It really is worth the time. I think Steve developed some of that perspective from lifting loads only strength athletes will ever touch.
So is this a primary glut and hamstring extension? Or is it lower back exercises? I get it both are synergistic to each other but where do you draw the distinction
As someone that has used this exercise, I think it is a good exercise, however, you should not understimate it when it comes to recovery, I think doing 3-4 sets of this twice a week as an accessory is more than enough.
Just above. But with shitty machines crushing your nuts is actually a real problem. If you are using a good machine though that was designed with anatomy in mind...well then your nuts don't end up getting crushed.
@@EnkiriElite The machines at my gym have a space between the pads that my nuts can protrude into without getting crushed. A nut compartment if you will
@@101Elric yessir! So does the one I am using here. And I am really truly not sure how the heck any company would ever release one of these machines without that "nut compartment," but sadly I have personally seen several of them.
Seems like an elevated Romanian deadlift done right would have the exact same stimulus on the back and hamstrings without knee tension on the back of the legs. Just another good option to accomplish the same goal. Do Romanian deadlifts if you don't have the equipment for this. Don't think you need to spend extra money to work the posterior.
@@dylanmorgan5589 the weight is very far up the back and you are pretty horizontal with this. Same thing with the good morning. The weight is just in a better position with an rdl if you think about it. I personally wouldn't do this or good mornings with weight at all.
@@SantanaBanana47 oh. You were arguing in favor of the RDL being easier on the lower back than the extention. Ok. I agree then. I misunderstood before.
imo, no. I popped my lower back doing deadlifts and I am very meticulous when it comes to correct form on that exercise. I also was not doing back extensions or good mornings. Added both of those exercises into my routine and not only am I pain free, but I have gotten stronger at the deadlift without even testing my 1RM. How do I know? Because the weights that I was using felt too easy. Definitely do back extensions to not only supplement your deadlift but also develop titanium spinal erectors
I have. The amount of tension on the hammies is pretty intense! I would not recommend for anyone to go single leg until they have built a nice base up with 2 legs first.
What bench are you using? I've been looking at 45-degree back raise benches, and I either wouldn't trust them with much added weight, or they cost $800+
www.titan.fitness/strength/specialty-machines/lower-body/back-hyperextension-%E2%80%93-v2/400572.html It's not perfect...you can see I had to elevate the foot pad to make it work for me, but then again I'm only 5'6 so maybe it'll be fine for you without it. That said, it only costs $159 and Titan claims it can hold up to 650lbs. I have personally gone up to 250 + 170 body weight (420lbs total) and everything went smoothly. That high weight tolerance the main reason I purchased this machine.
@@EnkiriElite What are you using to bring your feet in? I’m having a hard time telling from the video. I’m curious as I have this machine and can’t feel my hamstrings unless I hook my toes on the front edge instead of the back stop where your heels go, but I can only do body weight because I feel so unstable in that position. Just looking for any ideas to bring my feet forward a bit to load and engage my hamstring with real weight.
Hi, I feel like I round my lower back at bottom - do you know why this could be pls? Been checking out some vids and just not sure why. I hinge but feel the ROM is small - thanks
I wouldn't do these with any weight. All this seems to do it put as much pressure as possible on your lower spine. Very similar to the good morning exercise, which permanently injured Bruce Lee.
@EnkiriElite I think my issue was I didn't have bumpers and didn't want to drop my iron plates lol. I ordered some 10 lb bumpers just for this now. Thank you 🙏
@@jabari8950 they have several models. This is the one I have: www.titan.fitness/strength/specialty-machines/lower-body/back-hyperextension-%E2%80%93-v2/400572.html
Probably since you can use a free weight instead of a bar, but I see no reason to do it in a zercher position. Unless it's to safely use a barbell w/out a rack. The semi-contracted row position seems like it may somewhat activate the traps/lats/etc more than you'd like on this exercise.
I have done it zercher style. It feels decently good, however you run into the problem of the bar trying to roll off of your arms when you try to get into a deep, full range of motion at the bottom. It became too irritating to deal with so I stopped trying to do it that way.
If you do too much too soon I'm terms of either weight or volume then it could cause you some problems. But if you start off conservatively and work your way up slowly it will make your back more resilient.
@@EnkiriElite doesn't this put a lot of pressure on the lower spine? I wouldn't do this with any weight. Same thing with good mornings. The weight is very far up.
Had I not used the term bulletproof you never would have found the video. Why don't you think on that for a minute ;) I didn't create the stupidity of social media algorithms.
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The carry over to the deadlift is real.
I only want to deadlift more and more weight. I don't do these though. Is it significant?
@@6pac. I've been deadlifting for a long time. My stongest lift is the deadlifting.
You will be more than fine with just doing deadlifts in different rep ranges if your goal is just to lift more on the deadlift.
However, if you want to be really good at deadlifting eventually you will have to incorporate some sort of assistance exercises. The reason is that eventually you will hit a sticking point where you can't lift more weight or reps. At this point in time assistance exercises can be useful.
GL! 😊
@@jaghad Thanks for the advice bro
@@TheJackOfAllTrades777 sure bro thanks
Just looking at that, i can see why it will improve your DL
These have been a life saver for me having an injured hip. I start with these almost every gym session to stretch out everything in the glutes. (specifically helping the piriformis in my case). It's also been aiding at giving me more flexible hamstrings.
love this execise coupled with heavy, cheating barbell rows for that static contraction for the lower back
Imagine doing that instead of a barbell bought two dumbbells and doing what a twisted grip
I find this a very useful and unique method to set up for barbell loaded back extensions. Good stuff.
This finally will built your posteiror chain, especially glutes and lower back! A must for 90% of people because of the sitting too much epidemic.
One of my fav lower back accessories
No doubt man. Bar on the back basically doubles the training effect imo.
you...
This would be an awesome series for injury prevention. Can you do one for strong knees (strengthening and stretching hip flexors and ankle mobility)?
This exercise has been huge for me rehabbing my lower back after I strained it
Is this all you did ?
Big fan. One of the few things I miss about actually going to the gym. I'd take one of these over a power rack any day.
Klokov recommends, with bar behind the back and upper back tight, to build as he said " the lower back as big as my ass".
Doing this version from the floor and pulling the bar into you is amazing. I use a 2x4 in my rack with my feet on the lower support and it works perfectly as a makeshift 45 degree Hyper.
Great exercise! Tons of athletic carryover.
Hate that my gym got rid of this. I was one of the only ones who used it and after lockdown it was gone.
Love from egypt ❤️❤️ your yt chaneel was a great help for bothy training and my yt chaneel
thanks brother. I hope the content continues to help you
An amazing exercise. I throw back raises with deadlifts each week. Do not sleep on these.
Thanks, very helpful!
This is my favorite right now. Im holding a dumbbell right now but I think the barbell looks more comfortable. I don't have enough room to get a good hamstring stretch but I like it for back/glutes.
I remember Dorian Yates doing these in his Blood and Guts DVD...looks like a great exercise for the "Christmas Tree" of the lower back. Thanks for the video!
Good content as usual
Do you have any opinion on reverse hyper extensions?
Also will you be making a video for hamstring mobility ?
Hi Alec, Ive been doing heavy Pete Rubish style back raises/hyperextensions for a week now and in my recent session I got this sharp pain on the right side of my left knee, Like in the MCL region. It hurt pretty bad in the beginning but after resting a bit I was able to continue. It still hurt slightly during the next sets and it still does when I flex my leg really hard.
Have you ever had this issue before and what do you recommend doing to relieve it? I've tried having my knees pointed out as well as having a narrower and wider stance, it didn't make any difference for me.
Great posture!
Thank you!
Hey Alec, great video as always, love your explanation without complicating the exercise. I was wondering what are your thoughts on placing the barbell on the floor and not on a semicontracted position to also smash the upper back? Do you recommend it for this purpose also?
I have, but it's not my favorite. It can be fine if you are still able to move through a full range of motion at the hips, but otherwise I would not recommend it. So using small plates can help, as can using a snatch grip (which will further tax the upper back if that is your goal). Just remember that at that point, due to where the weight is naturally going to be situated, there is going to be very little tension from the external resistance acting on the posterior chain at the top of the movement.
@@EnkiriElite That makes sense! Appreciate you man
Zercher good mornings are also a phenomenal lower back exercise
Thank you for this! Do I need to warm up lower body for this?
If ya don’t mind, how do I do this safely?
HI
When you do this exercise, wouldn't it be better to use a padd squat? Would you recommend it to a beginner? or is it a mistake to use it?
Hey bro, Steve Shaw just did a video about people doing away with deadlifts, and squats because most people he coaches can't do the tekneek.
I feel like he has some valid points, but he probably took his thinking a little too far in that direction. I think he ignores the ability of both lifts to fortify the body against injury in regular life.
You should consider a critique video on it.
I haven't seen the video, but I agree, I think taking the time to learn how to perform squatting and hinging motions (basic movements which all people can benefit from) has much more value aside from the strength gains. It takes effort and time for both coach and trainee, but the payoff is huge.
The thing with those lifts is that the average lifter for example, some of their reps will be with good form & some reps due to fatigue, their form breaks down & thats when they end up with the bad type of pain.
So i can see why some ppl skip them altogether
@@finalboss7956 It really is worth the time. I think Steve developed some of that perspective from lifting loads only strength athletes will ever touch.
Good stuff bud.
Which brand did you go with for your 45 degree hyperextension? I've been looking into buying one
Titan fitness, the v2 one I believe. Max capacity of 650lbs.
I do this with snatch grip. it became a compound trap builder
So is this a primary glut and hamstring extension? Or is it lower back exercises? I get it both are synergistic to each other but where do you draw the distinction
Do you brace your core during that exercise or do you just focus on keeping your back straight?
I don't focus on bracing here like I would with squat or deadlift variations.
Thoughts on kneesovertoesguy's version where you purposefully keep a rounded upper back throughout the movement?
I think it has its place, but not with heavy loading.
Wow, impressive that your neck doesn't snap holding that barbell. Looks slightly risky tbh.
Yeah so scary to see the peak bottom stretch ngl
The barbell is being supported on my upper back and held in place with my arms. It does not and should not touch the neck.
If your heels hang off the back of the platform what can I do to stop that?
Do you think seated good mornings hit he back in a similar way while also working on hip mobility?
As someone that has used this exercise, I think it is a good exercise, however, you should not understimate it when it comes to recovery, I think doing 3-4 sets of this twice a week as an accessory is more than enough.
How do you keep the barbell there without it feeling awkward? I can only do it with the bb on the floor and the rom sucks for me.
Pull down hard on the bar so it doesn't roll.
I do these while letting my back round, how come do you say to do it with a neutral back?
So... below the balls or just above?
Just above. But with shitty machines crushing your nuts is actually a real problem. If you are using a good machine though that was designed with anatomy in mind...well then your nuts don't end up getting crushed.
@@EnkiriElite The machines at my gym have a space between the pads that my nuts can protrude into without getting crushed. A nut compartment if you will
@@101Elric yessir! So does the one I am using here. And I am really truly not sure how the heck any company would ever release one of these machines without that "nut compartment," but sadly I have personally seen several of them.
is that 60kg roughly?
My back rounds a when I go this low, also I have mild disc bulges and going all the way down I get sensations in my feet and lower legs
Seems like an elevated Romanian deadlift done right would have the exact same stimulus on the back and hamstrings without knee tension on the back of the legs.
Just another good option to accomplish the same goal. Do Romanian deadlifts if you don't have the equipment for this. Don't think you need to spend extra money to work the posterior.
All good options to be sure. But the feel between this and RDL's is quite different.
Less pressure on the lower spine too.
@@SantanaBanana47 how is this less pressure on the lower spine than an RDL? It's directly training the lower spine through more range of motion.
@@dylanmorgan5589 the weight is very far up the back and you are pretty horizontal with this. Same thing with the good morning. The weight is just in a better position with an rdl if you think about it. I personally wouldn't do this or good mornings with weight at all.
@@SantanaBanana47 oh. You were arguing in favor of the RDL being easier on the lower back than the extention. Ok. I agree then. I misunderstood before.
The bar behind the neck don't fall??
Have you used a SSB bar?
Are squats and deadlifts enough for strong lower back?
sure
No, IMO. You need more direct work just to develop and flesh out weak points in the full ROM of those muscles.
When is anything ever enough? You be your own judge.
imo, no. I popped my lower back doing deadlifts and I am very meticulous when it comes to correct form on that exercise. I also was not doing back extensions or good mornings. Added both of those exercises into my routine and not only am I pain free, but I have gotten stronger at the deadlift without even testing my 1RM. How do I know? Because the weights that I was using felt too easy. Definitely do back extensions to not only supplement your deadlift but also develop titanium spinal erectors
Have you tried the single leg version of these? Pretty amazing..
Do you mean a one legged romanian deadlift...?
I have. The amount of tension on the hammies is pretty intense! I would not recommend for anyone to go single leg until they have built a nice base up with 2 legs first.
@@EnkiriElite I agree. If you dont have strong knees it could probably tear something
What bench are you using? I've been looking at 45-degree back raise benches, and I either wouldn't trust them with much added weight, or they cost $800+
www.titan.fitness/strength/specialty-machines/lower-body/back-hyperextension-%E2%80%93-v2/400572.html
It's not perfect...you can see I had to elevate the foot pad to make it work for me, but then again I'm only 5'6 so maybe it'll be fine for you without it. That said, it only costs $159 and Titan claims it can hold up to 650lbs. I have personally gone up to 250 + 170 body weight (420lbs total) and everything went smoothly. That high weight tolerance the main reason I purchased this machine.
@@EnkiriElite Thanks so much for the recommendation
@@EnkiriElite What are you using to bring your feet in? I’m having a hard time telling from the video. I’m curious as I have this machine and can’t feel my hamstrings unless I hook my toes on the front edge instead of the back stop where your heels go, but I can only do body weight because I feel so unstable in that position. Just looking for any ideas to bring my feet forward a bit to load and engage my hamstring with real weight.
Hi, I feel like I round my lower back at bottom - do you know why this could be pls? Been checking out some vids and just not sure why. I hinge but feel the ROM is small - thanks
The pad is probably set too high up on the pelvis, so it's forcing your back to round instead of allowing you to hinge through the hipd.
@@EnkiriElite You were right man! Thanks, feels much more comfortable
all hyperextensions do is fuck up my lower back even more. Do them on rest days or at the very END of back day
I wouldn't do these with any weight. All this seems to do it put as much pressure as possible on your lower spine. Very similar to the good morning exercise, which permanently injured Bruce Lee.
train your abs, hip flexors and QL more
@@SantanaBanana47weak
Do you just dump the barbell off your back ?
Yes
@EnkiriElite I think my issue was I didn't have bumpers and didn't want to drop my iron plates lol. I ordered some 10 lb bumpers just for this now. Thank you 🙏
Those are cool but I prefer the good mornings workout
Where’d you get the machine from ?
This one is from Titan fitness. Not perfect, but it's a very good price and it's very sturdy, so it was worth it for my personal purposes.
@@EnkiriElite ok thanks, I looked into that one but the weight limit said 250lbs but clearly that’s not true 😂
@@jabari8950 they have several models. This is the one I have: www.titan.fitness/strength/specialty-machines/lower-body/back-hyperextension-%E2%80%93-v2/400572.html
@@jabari8950 650lbs capacity
I do this with a bar on my back as assistance on my leg days
How much less than your deadlift should you lift on this excersize in your experience?
Would these be effective if I were to hold the bar in a Zercher position?
Probably since you can use a free weight instead of a bar, but I see no reason to do it in a zercher position. Unless it's to safely use a barbell w/out a rack. The semi-contracted row position seems like it may somewhat activate the traps/lats/etc more than you'd like on this exercise.
Shouldn't change the effectiveness, although I can't imagine that would feel comfortable
Yes they would be actually pretty good idea for once you go heavy
I have done it zercher style. It feels decently good, however you run into the problem of the bar trying to roll off of your arms when you try to get into a deep, full range of motion at the bottom. It became too irritating to deal with so I stopped trying to do it that way.
@@EnkiriElite what’s the best way once you surpass 100 ibs ?!
What to do my balls hurt when doing this
I just do snatch grip deficit deadlifts
Not really the same thing
@@EnkiriElite i know but mine looks waaaaay dumber like something Joel seedman would advise so I win
@@andreabarone4964retarded take
First position seems bad for the neck. Second variation is better imo
Only bad for your neck if you don't know ow how to hold a bar properly
Isn't there a rumour that this exercise is bad for your back? I learned that before and stopped doing it
If you do too much too soon I'm terms of either weight or volume then it could cause you some problems. But if you start off conservatively and work your way up slowly it will make your back more resilient.
You mean how to kill your lower back 😂
Weak
This is how to break your back 101
Take your nocebo garbage theories somewhere else.
@@EnkiriElite doesn't this put a lot of pressure on the lower spine? I wouldn't do this with any weight. Same thing with good mornings. The weight is very far up.
@@SantanaBanana47doesn’t matter. start light work your way up to strengthen the entire posterior chain
When somone uses the term bulletproof - disregard what follows.
Had I not used the term bulletproof you never would have found the video. Why don't you think on that for a minute ;) I didn't create the stupidity of social media algorithms.
or just do good mornings lol
Not the same thing..
Or do both, this variation is harder than standard good mornings
Depends on what you’re trying to accomplish with your overall training programming
Or you can be normal and eat meat! You seem to be everywhere causing mayhem with your trolling, is it a hobby of yours? Poor Frankie the vegan. 🤦🤣😂
@@NaturalBornWinner- what does veganism have to do with hip hinges?
This is more for glutes and ham I get some spinal erectors action but more glute and ham even calf when I keep back straight