How To Get a Strong Low Back | Back Extensions Done Right!
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- Опубліковано 29 жов 2019
- Here’s my variation of back extensions. I wanted to make this video because I see (what I consider) most people doing these very inefficiently.
I think if done correctly back/hyper extensions can be a game changer for mid to lower back development and fix any postural issues but the key is to due them correctly. For me that means purposefully flexing and extending during the movement to fully contract your spinal erectors.
Let me know what you think of this variation in the comments below!
My weak glutes caused my family to abandon me, now is the time to fight and take back whats mine.
Lmao what dude
😂😂
one year later, did you get your glutes right and win back your family?
@@Songbirdofourgeneration he won a girl friend lol
What
I need to train with him! This guy knows what he’s doing
The second exercise is everything I've ever needed without a hyper extension bench, what a guy.
I was about to go buy one myself until I saw this video.
its incredible. Paused the video and did 20 and fuuuck, my back is fired up. Definitely adding these to my warmups and core exercises.
did the standing version. 8th rep and im reporting to tell you you've got a sub. excellent stuff
U sound 43
Same
@@AshrafAshraf-zx6vz u sound 5
Just did this and let me tell you... you have changed everything I thought I knew about my lower back. Appreciate it man.
Awesome tips, I’m basically training to your videos for the past few months. Learning a lot and actually working the muscles I’m targeting. This lower back one is great
Did 10 of the 2nd version. And my lower back is pumped 💪
As someone who took a serious lower back injury years ago, I can say almost no one is paying enough attention to lower back strength. This is more valuable than a million influencer videos about how to get hot abs.
OMG how have never seen this free standing lower back exercise before. Love this channel
Love how down to earth and real Ryan is. NO BS JUST REAL TALK
I believe I just did my very first lower back workout in 20 years! Never felt this burn before. Thank you dear sir!!! 👌
Damn, that’s brilliant. Thanks a lot. Those types of movements and illiopsoas movements fixed my back pain.
This is one of the best changes to an exercise to better hit a muscle I’ve ever seen! Thank you
"I do 'em a little different than most people." That's Ryan for ya.
Good stuff.
This really worked! I too got a back pump after 10 reps. This was great! Thanks so much. Keep the videos coming.
20 standing... Probably the best pump I've ever had in my lower back. Definitely incorporating these weekly. Very good stuff!
Three hours later, I feel my calves, which I have not done in years. God I owe you more than you know. It is amazing.
I have to say you're possibly the best person to truly provide specific and very effective movements to target specific areas. Enjoying all your videos especially one that targets the pecs. I hope you continue to post these awesome videos
I have Sacroiliac pain and no extension bench. You just blew my mind! Thank you!
This has easily been the biggest game changer for me as far as any type of exercise variation. Phenomenal. I isolate my mid and lower back perfectly with no lower back discomfort. I also started doing seated DB good mornings to target lower back. Just doing these for a few weeks has helped alleviate my lower back pain and discomfort. Now I can train my legs properly again.
Cant thank you enough. Ive had muscle imbalances in my back for over a decade. I broke my back playing rugby as a teen and at the age of 25 had chronic pain. I have been going to numerous physios over the years and after going to failure on that second exercise i felt something. Im only a few days in doing this once a day to failure and my back pain, chronic pain, chronic fatigue has completely gone. I am speechless thank you!!
I'm watching all this guy's videos. Straight forward and to the point. Love it. Thank you.
Amazing! Literally relieved the lower back pain on my right side in just a few reps!!
Wow I just did the standing variation and managed to hit a group of muscles I never knew I had.
Now I’m super sore and have the craziest pump I’ve ever had, great video!
Today, right before going to the gym, I remembered this video and decided to give it a go. I finally got that feeling of satisfaction from working with the lower back. Thank you!
I’ve been doing this twice weekly since I first saw this video 1 month ago and my lower back thanks you! 🎉
Excellent, Ryan. With scoliosis, spondylolisthesis, multi disc degeneration, working the back and core without heavy axial load is vital. Since you released this vid, this has been the safest and most effective way for me to work the extensors. Thanks.
So, I tried the one where you said pause the video and try. Gotta say, you’re correct, it humbled me and felt great afterwards.
I already went to the gym, so I did the standing at home. I can't believe the result. Thanks man.
14 reps of that standing back exercise and I needed to take a break- like a lot of people on here Im going to incorporate this!
Just done these for back/core day. Trick for me seems to be to let my hamstrings and calves completely relax and to focus on keeping them relaxed and out of play. That way all the pull goes through my lower back.. Really effective... Thanks Ryan 👍
This guy is the Don.Just did 20 reps and my lower back was BURNING! Keep up the excellent work
Holy sheeet. This updated version was a lot harder than I thought. 10 reps in and I almost has a cramp.
My gym got this equipment this week and I tried it out. Unreal exercise!
NICE! Have been doing these for years. Like kneeling and laying over excerise ball. Great lower back stability allows use of plates for additional resistance in the movement.
Bro!!! Been sidelined with a lower back injury for the past 2 months. Was literally just cleared yesterday to get back at it (slowly). Watched your video and knocked out 10 and had to take a break. Obviously not where I want to be but I just found a way to help me get back in the game. Thanks. Looking forward to future vids.
I hurt mines too and keep re tweaking it hows yours
@@GQ-jv9uw Back is doing great. Minor set back due to a torn meniscus (unrelated) but right before that I was dead lifting 315 5 reps 3 sets. I know that’s not a lot but just right for my fitness goals. I still use this exercise at least once a week. Hope you find relief and strength in your back.
Glad to see that it helps and you gotten better. Keep at it
@@palaka7724 Thanks for the update! Hope your back is still iron and your knee is back to 100%
That second movement is fantastic--thanks for sharing!
Listen at 2:10 - As a Sports Chiropractor that is such an important concept/message for people to understand. Dynamic movements of the lumbopelvic region are essential to understand your boundaries! Great content Ryan!
That second exercise is a good one! I always feel like I have to be so careful with my back but this has total control.
I’m doing lower body today so I’ll give this a go! Thanks for the vid 💪🏻
Absolutely great exercise! Thanks for posting that!
tried to do 20 reps of the standing version, by the 7th one i knew he wasn't bullshitting, lol. I've had lower back problems and it affect my workouts, this is definitely going to be my new go-to lower back workout. thanks man!!
That is ridiculously effective yet looks so easy. Thanks Ryan
Did 13 reps and had to stop. Wow. Insane. It's like I discovered new muscles. Appreciate the content brotha!
20 reps just killed my back. Thank you.
Just did that second one 4x15reps... I’m already getting a 6-pack on my lower back. Unbelievable exercise.
Edit: Congrats on 500k! Keep it up!
Insane back pump from the standing variation. Very unique! You earned my sub.
Damn this is really effective! I’ve never had my spinalis portion of the erectors so engaged in a motion. You legit have excellent information!
This man is just a genius... A trainer who can make you target a muscle in different ways... Hence reducing the risk of injury.
That actually makes perfect sense. I quit doing back extensions because they seemed fruitless compared to the reverse hyper. Will certainly give this version a go.
Best lower back movement I've found. Thanx. Definitely humbled.
Did the standing ones... My backs all warm and tinkling... Love it!
Thanks Ryan all your videos are phenomenal .Your a legend .
That really does hit well. 10 reps in I was thinking WTF, then from about 15 I noticed it. Then as soon as I stopped my lower back was lit. Thanks Ryan
Great exercise. I wake up with terrible pain every morning, this is one of things that helps. I also do reverse hypers
Good stuff Coach. I will try this today before legs.
Just did these and holy crap they work great! Love the advice you give!
1:51 bro that was INSANE. MY LOWER BACK NEVER FELT BETTER. couldn't even do 15 of that gonna build up to it
Omg this is awesome! I thought I'd find it easy because my deadlift have improved but this made my back muscles ache like crazy...only managed 10 slow,controlled reps!
It’s one of the most important videos , I hope working for me , thank you
I Efffffffiiiing appreciate this guy! its just pure VALUE!!!!
This is a great high-yield accessory movement, could combo with abmat crunches for both flexion/extension and improved ROM. Thanks for sharing! I'm glad to see this and not another 'glute-dominant' back extension.
That standing extension is exactly what i've been looking for
One of the Most educational channel on yuotube!
I am so glad I found your channel. I am suffering for a L1 -S2 injury and I do not want surgery. I need to strengthen my core and I think this will also help me. Fingers crossed.
This was really good to know. I like everything u do Ryan. Tnx so much for giving us your knowledge.
From 2:36-- I didn't even realise the WAS this much movement to be had from lumbar spine isolated movement!! Perfect examples Ryan-- thanks!! My javelin trainees will thank you for the help too!!
Great video. Just found you the other day and subbed. Your 👍 vs 👎 are sick! It speaks to the quality and content of your vids.
Yeah, i have been doing that for the last year and it does improve everything including posture.
Great video thanks. The standing version is just what I need!
I can’t believe how much Eyan has changed in nearly 5 years, him and his videos are totally different 🤣👌🏻
Hip and knee replacement caused significant posterior chain issues including lower back. Thank you for this great training tip. Definitely works 👍
I made it to 20 but lemme tell you he definitely wasn't bullshitting. I did heavy triples on hex bar couple hours ago and this simple move had my lower back PUMPED better than that whole session. Can't wait to weight these with some dumbbells as a finisher on my next pull day. I can tell already they're gonna take my low back to the next level. Been a subscriber for a long time, keep up the great info my guy💪😎👍
I appreciate this. I have never seen or heard of this movement.
Yep, lit right up.
I am sensitive about my back because I was born with spina bifida occulta. I didn't know I had that until I was 52 and had been living with a broken vertebrae for 2 years. A fusion saved me from disaster. Now I want to do every thing possible to keep a strong back. Even now, at 64.
Thank you, thank you, thank you.
Literally felt my back getting lit after 7 reps which I just did and I was smiling throughout the balance 13 reps... Thanks a million.. Oh yes, I was about to sleep whilst watching this video... ;}
Yup 20 will do it! Those tweaks are gold. Thx
Crazy-helped my tennis+lifting game!
THanks!
Wow that is amazing. And I have disk issues. And that was great. I finally could feel that I am using my low back muscles. Thanks.
Just tweaked my back a little squaring and that second one is fixing me right up thank you!
You are a gentleman and a scholar! Thank you for this!
NZ crew checking in.
Good stuff!
Tried this version of back extension and I do love it.❤
Damn man, I don't agree with some your theories regarding high reps (I don't think that works for everybody) but you sure come out with some nuggets of gold, I am glad I am subscribed
Got very unique and effective knowledge after watching your video. Became a fan 😍
Definitely need to try this especially me who has a lower weak back this will probably work in the morning for me for a good stretch
That round then flex exercise is unreal
I needed this. Thank you!
Hey Ryan, any chance you'd do a video with some tips and tweaks for posture. Being tall I find it difficult to keep from slouching, and what I mostly takeaway from other fitness videos is "keep strengthening your rear delts". Is there any other helpful advice you could give? Btw, loving your unique content and straightforward approach. Keep it up!
Hit some spots I haven't felt before. Good shit
I love this video and technique. Thanks brotha! It’s a great confirmation. When I do em I think of it as a reverse crunch. Almost like trying to get a six pack on my lower back and came to this variation because my hammies would always activate and burn way before my back would when on the machine. So ya… Good shit ! 🤘🙏
Ryan, 1. the channel is the best, videos run as I work out. 2. the report back- I did a ton - I has to repeat the video until -Oh- wrestling stance. Get you head and hands. Thanks for all the videos!!
Jesus christ what a back pump. I tried the standing one at home. I will try the other one tomorrow at the gym. Thank you for this one 💪
I have a lumbar fusion, L 5,4 S1. And this movement is premo! Flooded the back with blood and full contraction all the way through movement. Thank you
This is going to help with my pull ups so thank you for this!
Holy smokes! This lit my back up like never before!!
can't wait to try that 2nd one
Showed my brother this variation 10 reps his back was on fire lol I’ve been telling so many people about your videos you are amazing man love all your videos would there be a possibility you could make a video on some pointers for new personal trainers I just got certified and jus wanted some advice on where to start I guess ?? Anything will help thanks again for all your videos
Even just how lose it makes my lower back feel! I think it’s a great warmup for the morning too, if you wake up with lower back stiffness.
Great advise Ryan.I would highly recommend this way of exercising the lower back.
I argue that if you are not a professional bodybuilder,powerlifter ..etc, there is no reason you should subject yourself to extreme exercises,that are prone to injury. Find the most effective exercises with minimum risk. Throw away the ego and train for hypertrophy.
I do try to round and extend at the bottom of my hip/back extensions, but this is a whole nother level. Definitely have to try it.
Joe Schmo GO CARDS!
Perfect timing about to do back this morning