Why Back Raises Are The BEST Hinging Exercise. PERIOD. (Next Level Hamstrings!)
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- Опубліковано 25 кві 2023
- Last week we talked about the back raise, or hyperextension (my favorite posterior chain exercise!) and I discussed some of the different ways of loading the movement and the unique benefits that are available from each different means of loading it. Furthering that discussion a little bit today I want to discuss an important point when it comes to posterior chain training and the back raise specifically and precisely WHY it is so great compared to the other classic hinging exercises.
With hinges (exercises like Romanian deadlifts, good mornings, stiff leg deadlifts, and hyperextensions or back raises) the primary goal is to place the glutes and hamstrings under a massive, loaded eccentric stretch, and achieve a super contraction of those muscles as you rise back up, while also allowing for the lower back, traps, and other muscles in the back to work very hard as well. As such these exercises create a super potent strength and hypertrophy stimulus on the often neglected backside of the body.
However, what often happens with stiff leg deadlifts, good mornings, and Romanian deadlifts though is that quality often goes out the window very very quickly once the weight gets heavy or fatigue sets in towards the end of a tough set. Basically, as the posterior chain muscles tire out or come close to reaching their limit in terms of loading, the body starts to try to find the most efficient way to lift the load and the most efficient way to lift the load does not entail isolating the hips at the expense of the knees. So the quads start to try to contribute as best they can. The hips hinge back but the knees also start to bend more and more as well decreasing the quality of the hinge pattern.
And this is where the back raise (hyperextension) differs vastly from the other classic hinging exercises, because there is a particular constraint introduced in the hyperextension that does not exist in the other hinges, and that constraint allows you to hone in on the backside of the body and take your posterior chain training to the next level. Ultimately, allowing you to build a pair of next level hamstrings!
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#hamstrings #glutes #fitness #hyperextension #enkirielitefitness
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RESOURCES & REFERENCES
Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women
pubmed.ncbi.nlm.nih.gov/33948...
The Most Underrated Posterior Chain Exercise. PERIOD.
• The Most Underrated Po...
Nordic Curls Are NOT ENOUGH For Hamstrings
• Nordic Curls Are NOT E...
How To Load Back Raises For MAXIMAL Gains (FIND OUT!)
• How To Load Back Raise...
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Dear Alec, consider turning off "auto-exposure" on your camera, to stop it from abruptly making the video brighter/darker as you move around.
Thanks for the tip!
@@mikethecornking, I like that nickname for Greg. It implies that he is a douche and a manlet.
On a day where my lower back is already tired from work, RDLs or deadlifts can actually stop me from doing my workout that day. A back raise like this actually makes my back feel BETTER after doing them
Yeah they have a certain "rehab" capacity about them that tue other big hinges lack. Love em!
It's the lack of spinal compression I believe that makes it way easier to recover from and the decompression at the bottom gives it that better rejuvenating feeling
Especially if you do them for 15-20 reps
if you train them + hip flexors right after, it feels great
seated goodmornings, i feel better after!!!
I always said that if you stop treating hypers like a 🐱, you can literally interchange them with an RDL, they are the same movement pattern but supported. (Compare a standing barbell curl with a strict curl). I’ve gotten to 135 pounds with these with the EZ bar and have gotten tremendous results.
Thanks for bringing awareness to this awesome exercise.
I'd argue in favor of including this in a beginner program before introducing any other kind of hinging exercises. My reasons are -
1. They are extremely easy to learn. With other hinging movements, a lot of people can't get them right even after weeks or months of training.
2. Bodyweight is effective for beginners. Other hinging movements might require some amount of loading and beginners tend to go ham on deadlifts without realizing possible consequences. But with back extensions most beginners will feel the burn right around the 10 rep mark with bodyweight.
3. Emphasizing hinging. Most beginners while doing RDLs or DLs just think of lifting the bar up. They have never thought of using their posterior chain or how their glutes or hamstrings work, let alone their spinal erectors. Back raises make them understand how these three huge muscles contribute. One set to failure is enough.
4. Building lower back strength. Surprise surprise, even some seasoned gym enthusiasts have pretty weak lower backs, even after doing deadlifts. The reason is obviously rounded lower back to compensate for their weakness and horrifying deadlift form. This exercise is a must for them.
5. Less is more. All that glitters is not gold. Back extensions don't get so much spotlight as the other movements because they are not very glamorous. People would rather see heavy deadlifts with atrocious form. But if you are someone who values fitness, you know how important it is to isolate and hit the muscles group that might be the most important.
Haha I ranted a lot there. Dunno if anybody will ever read this. I one day tried this out with bodyweight and almost couldn't walk from the soreness my hamstrings went through and my 1RM on deadlift then was 286 pounds. Goes on to show how much I needed this. I still perform this mostly with bodyweight since I am quite the heavy guy (not obese lol, that's in the past). But yeah, if you wanna change someone fitness life, introduce them to this. They'll thank you forever.
Great points!
Had a friend whose new to the gym ask me to write him a program/ train him. Programmed these in as the only hinge movement for these exact reasons! Very beginner friendly!
I can't agree with this more!
I'm a novice, and have only ever done deadlifts for my posterior chain, with ~315lb being the working weight.
I tried hyperextensions with just the barbell on a whim the last week, and it gave me nasty DOMS. Their stimulus-to-fatigue ratio seems to be excellent for me at this time.
a novice doing 315 lb deadlifts, you underestimating yourself bro. I have been training deadlifts for 2.5 months now and the most I can deadlift is 286 pounds conventional (no straps mixed grip) and 310 pounds on the hex bar. I might be able to pull more with straps but heck dude, 315 is no novice weight.
@@moonmerchant7148 Thank you for your kind words!
However, I may have misrepresented my training-age here. I've been training for 1.5y total, and trained DLs almost throughout this time.
I call myself a novice, because of the absolute amount of knowledge I possess, and more importantly, because I'm still making (almost) linear progress workout-to-workout.
I started DLs by struggling with 90lb, very quickly got to ~225lb mostly because of technique-learning, and then making linear progress ever-since.
@@JaihindhReddy oh I see, awesome work dude, keep on grinding
@@moonmerchant7148 You too!
I love doing these with a pretty wide snatch grip with a barbell with small 25 lbs plates. The stretch is insane and i dont feel trashed at all after so i can still go all out even after doing squats before. Glutes, hams and spinal erectors are wrecked after with so little cns fatigue in comparison
Jason Blaha had me doing good mornings and you're right, the back raise is infinitely superior. It amazes me how such little weight can work my posterior chain harder than any other exercise
I have been doing this movement this rotation as my main hinge accessory to the deadlift and let me tell you. My goodness! Posterior on fire. 🔥🔥🔥
I was having some recurring lower back pain/weakness from squats and deadlifts, so I incorporated hypers to strengthen my low back, and it’s made a huge difference. I have low back pain less often and not as bad, and it’s helped improve my squat and deadlift quite a bit. It’s a shame this exercise has been demonized by fitness UA-cam. Great movement.
Good stuff, just started incorporating them a few months ago. Felt immediate strength gains, carryover to deadlift and rdls. Pete Rubish swears by them as well
Nice one, Eric.
I have all the hinges in. RDLs and leg curls on my first leg day for hamstrings. Good Mornings and weighted hyperextensions on my second.
I do back extensions with dumbells and I got to use two 77Ib (35kg) dumbells with a pause at the bottom and full contraction at the top for 2 sets of 8. I started using a 44Ib plate for 8 with less range of motion so getting to use 154Ib plus being 15Ib heavier (I am 190-192Ib fatter than I should be...) I think it is a great acomplishment and I always recommend my bros to do this lift.
Now I am working with a 55 degree angle so I get more espinal flexion and more range of motion. It is starting to look like a Jefferson Curl! I want to work up to the point I was before and beyond in the next months so lets see how much time it takes me!
Thank you for the video. I discovered you recently and I like your content very much.
Just tried these last night and you know what? I get it. They’re great. Don’t know if they replace my precious good morning, but they’re definitely staying in the program.
Watching you move those 70lbs dumbbells that fast is extremely impressive!
Nice vid as always alec
Thanks man! Just talking about shit I enjoy anyway!
Zercher hyperextensions are my favorite variation, ful rom and you work the yoke too
I love doing these on one leg at a time. It keeps my aging back from having to support 300+ pounds, and unilateral work just lets me focus in a way that bilateral movements don't. There is research showing superior motor unit recruitment in single limb exercises.
But yeah, most people just aren't aware they're allowed to load this movement up. I can use 120 pounds on one leg at a bodyweight of 147. Most dudes i see using it are using at most 45 pounds on both legs.
It’s also great to do single leg. That variation lights your hams and glutes up
Lately followed a program where I did them twice a week after the main work of the day. They are great even when already fatigued. My heaviest set so far was 40kg for 12 reps now it starts to get hard to find a good position to hold the dumbbells.
Haven't seen your videos in a couple of months and I gotta say, wow! That intro fucking slaps!
Short introduction and then that intro, perfect.
Glad you like it!
Snatch grip 45° hypers are a staple rn, the lift is just extremely satisfying 😎
What does the snatch grip do? Is it an upper back thing?
Also do you do snatch grip shrugs?
@gogreach7582 dope! Thanks
Completely agree, looking fresh af bro
Thank you sir!
45 degree back extensions are some of my favorite ways to work my posterior chain. They feel like strict SLDLs, where you maintain a bit more consistent tension as you lock out. I find them a bit less fatiguing than doing deadlifts / RDLs. Once they click for you, it's quite simple to have a well emphasized 'hinge'. Just gotta put the pad low enough on your pelvis to allow you to hinge.
With that said, I'm also doing a bit of my hinging volume with reverse hypers. Having never really used that movement before, it's really 'novel' to me (hello DOMS!). I might take a brief break from doing RDLs to do just 45 degree back extensions and reverse hypers to work on the resilience of my lower back. I have a feeling there's enough overlap with the back extensions to not really lose too much strength on my RDLs.
Shouldn't lose any strength at all man! The rdl and hyper are basically interchangeable. I just rotate through good morning, rdls, and hypers depending on whatever my mood is that day.
what different stimulus does reverse hypers give than regular ones? Are they better for fatigue management? What about carryover?
@@backcure3621 I would definitely give them a try if you get the chance. I'm probably not experienced enough to articulate why they feel different, but they do feel substantially different IMO. For me, they tend to not have a spinal compression aspect that I feel with a lot of other hinges. This may make them really good for conditioning your lower back, as you might find them a bit less fatiguing. You can warm up before a leg workout with lighter reverse hyperextensions or finish off a workout with much heavier weight. The heavier sets really require a lot of bracing (they feel like your core gets smashed into the pad for most of the range of motion, lessening at the bottom). I probably wouldn't treat them like a hypertrophy or strength exercise, but a bit of mobility and conditioning. My lower back and mid back get an insane pump from doing these for sets of 15+. I haven't really experienced that with other lifts. And yeah... my lower back is a bit less cranky when I do them semi-regularly.
I slot these babies in after my RdLs for higher reps (15-20) for 2 sets. LOVE THEM
High rep hypers hit different man
@@EnkiriElite Yeah, definitely true in my experience. 20 rep sets will get a pretty nasty burn going on in my hamstrings. 🔥
After shoulder surgery, regular deadlifts are off the table for me. I’m doing RDL/raises like you describe. I’m certainly feeling it; now I’m looking toward the result.
I do these on a 90 degree rack with a 60 lb dumbbell for 3 sets of 10 and it feels very good.
The hyper extension never gets the loved it deserves. Most of my deadlift progress has come from doing this movement
DANG REALLY!! Thanks 🤜🏼
I hope you’re right, because my injuries have me down to RDLs and back raises.
Next video: "why good mornings are the BEST hinging exercise"
Easy peezy
Groundbreaking! The Titan Deadlift Pulling Blocks attachment might be one solution for easy loading behind the neck. I’m going to try it.
Good idea! How'd it work?
@@EnkiriElite I have the Titan attachment, just need a back raise machine. Lookin now 😊
Agree that RDL done heavy can turn in to a conventional deadlift. That happens to me. I will have to lighten the weight to do it with proper form
neck looking good bro
Recommendations for a good bench for hyperextensions for a home gym?
Funny they are my favorite hinge as well. Been getting good results from them.
#1 deadlift accessory movement according to Pete Rubish.
Can I have some of that pre workout?
;
Dear sir. I have been experimenting with the 45 degree hyperextension lift for ACFT training, specifically for the standing power throw. What I have tried is to use a med ball to touch down in front and then extend arms fully above my head at the top with the load of the ball. Since a 45 degree release point seems the ideal, then I suspect that hypers with a full extensions would both simulate and strengthen the move. Any thoughts?
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?
Thank you
One can also do a super strict romanian deadlift i.e. ZERO knee bend, can they not? I've been doing romanians with my knees essentially locked out, only hinging at the hip. Started rather light and worked my way up to 200lbs +/- and this has been amazing for hamstring growth and secondary benefit is amazing flexibility! What is the difference with doing them on a bench?
I prefer rubish rows. Insane for strength!! That and wide stance seated goodmorning. For the rubish rows, I use ez bar. Put 10 lb bumper plate on each side then can add smaller plates. Reset every rep. Hard as shit. But effective.
with nordics and hip hinges, is a standard leg curl necessary?
"power curtsy"... Lmao, I'm dead bro. I've seen the power curtsy, but I didn't know until you said something.
We've all seen it man!
Do you have a video on the modification to the foot plate you made on that back ext I had been considering doing something similar and then I noticed you had already done it
No video about it, but it's just because they didn't account for height very well when they designed the machine, so without the extra height from the foot plate I can't get the pelvic freedom that I want when I do these. With the foot plate in able to get the too of my pelvis hanging over the pad and that allows me to get good ROM and a big hammie stretch at the bottom.
Most high quality machines I've used in gyms don't have this problem though! The one I'm using here is the Titan fitness one, which I mostly bought because it had a very high weight tolerance compared to comparable machines. Bit in most likely going to replace it on the future because the foot plate I rigged up is not ideal lol.
@@EnkiriElite did you find one you like? This is also my concern with the titan.
Do you have to brace during back exnstion and why don’t you use a belt on them
Hey, I'm feeling one of my knees when I do this exercise, can someone tell me why?
Can you do these with a GHR if you do not have this equipment in your gym?
Yes, as ling as the ghr pad cam be adjusted sufficiently. It would just have to be flat hypers instead of 45 degrees. Although ot would be quite rare for a gym that has a ghr to NOT have a Hyperextension bench!
I am not sure it is exactly in the same category as these movements, but what do you think about reverse hypers?
They hit the posterior chain but in a slightly different way. They are sort of in their own category imo. Great exercise!
Hey Alec, just wondering if you use your weight vest for hyperextensions now, or if not, why not.. Cheers man.
I've tried it but the vest got in the way of my ROM at the bottom so didn't try it again after that.
Hey what can I do to prevent neck pain when I do these with a barbell on my back I’m progressing but whenever I do them the next few days my neck starts bothering me
retract the shoulders and keep the head tilted back slightly to create the meat shelf so that the bar doesn't dig into the cervical spine. also, bear down hard on the bar for the whole set so it doesn't roll around
@@EnkiriElite thank you!
What is the purpose of the wooden block on your hyperextension machine in your home gym? What brand machine is that btw?
It's from Titan the Blocks are just to make sure it doesn't tilt forward at all when I lower myself down with all that weight on my back
Nvm got confused. The wooden block is to make the bench work for my height. The extender is too long for me to get pelvic freedom so I had to adjust it.
@@EnkiriElite Gotcha thanks!
How do you replicate these in a commercial gym that doesn't have the specific equipment?
There are a couple decent options...if you have a training partner you can lie face down on a flat bench or box whole they hold your ankles down. Then you can do flat hypers.
Another option is to place a barbell on the pins in the squat rack and use that ad your pivot point. It creates a pseudo 45 degree hyperextension.
Still though, this piece of equipment is prolific. Even modestly equipped gyms usually gmhave a decent one. Surprising that you would run into a place that doesn't have it because it's tough to replace even with the options i described.
@@EnkiriElite Thanks chief!
Do you do single leg hypers?
sometimes
Yeah but this isn't going to help anyone hit 855 on incline bench which is the only strength standard that matters in 2023.
Brb bulking up to 600lbs
800 more pounds to go
this gon be a hell of a ride
Ayeeee in my white t!!! 🫡
whats your max on these?
I've done 250 for 10 with the EZ curl bar held out in front of me and 175x5 with the barbell on the back of my shoulders. I've also done 250x5 SSB good mornings to parallel pins, and 250x3 ATG good mornings.
in pounds or kg?
These just feel like crap on the back of my knees!
Rdl = glutes. Stiff leg rdl = ham
next level glutes! at least that'S what i want them to give me. Unilateral is the boss level.
you ever use the spider bar from elitefts? ssb/cambered hybrid .. 80lb bar but hinge vars have less low back demand (weights not as far toward end of lever) so feels very clean on post chain
Never had the opportunity to use one before but I'm gonna look into it now and see what it's all about!