This machine has helped me TREMENDOUSLY (when I’ve done it consistently) with my overall posture 🙌🙌 I feel better over all and can totally tell the difference with how I’m walking / standing. Definitely recommend it if you have the tendency to slouch!
@@reegsgeerKind of. It improves lower back and some leg strength like a deadlift, but a deadlift is better for arms, back, lower leg, and upper thigh.
This machine has really helped me with low back pain. I have found it best to do higher reps (10-12) with this as it’s not really suitable for heavy sets like a 4-6 rep range. I went to PF with my gf today and used this and my back pain I have been feeling for months has all but gone away. I must have some sort of muscle imbalance or weakness in this area and this seems like a great machine to target and strengthen the low back.
I did a specialized physical therapy program for the lower back that had a modified version of this machine that held you legs in place so couldn’t use them and also measured the strength of the low back. Here are some suggestions: bring the machine as far forward as comfortable (you’ll want as much range of motion as you can get). Also, do NOT use your legs at all. Finally, controlled tempo is really important, go at a slower but consistent tempo and stop for a second at the top and at the bottom. If you start feeling too much discomfort, stop. However, you should feel it in the lower back. Do two or three sets of between 10-15 reps. Start at a lower weight, but make sure to progress in weight slowly. Good luck!
@@seeyounexttuesday8873 yes, but only if you’re past the initial painful inflammatory phase. You should start at a very light weight and build up gradually along with a stretch and icing regime.
Is it okay to use heavy weight for this machine. I weigh 65kg and I can go up to like 100kg+ since my machine has seat belts on it. I want to know if it would cause me any injuries.
@@sanalraphy3770 well the point of this machine is to specifically strengthen the lower back. Many people, however, will use the legs and other muscles as an aid, which means the lower back isn’t activating as much. I would say to make sure you are isolating the lower back / lower lumbar and use whatever weight feels comfortable, but challenging for 10-15 reps. Two to three sets should be enough, three times per week. Also, the icing and stretching is important too. Remember this machine has both a strengthening and restorative component, so it shouldn’t be painful.
Today was my first day on a machine like this. I did 4x10(70,100,115,130lbs). My back feels so good and loose. I have a history of back pain, pulled muscle, bulging disc, sciatica, arthritis, and SO much stiffness at age 43. I worked out at 7am and now it’s 7pm. My back still feels loose and pain free.
Me too! I just started going 2 weeks ago, I go almost everyday. I am always able to add more weight each time I do it. Today I was at 175 and it felt great!🎉
Plastic body had a small chip when ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well
I'm not exactly sure on my foot placement. On the higher foot bar, my butt lifts completely from the seat. On the lower foot bar, my back does not make contact with the pad. Am I doing something wrong?
@@greendreem9684 It's probably because many guys don't lift with their legs day to day. I am incredibly out of shape after 4 years of laziness, but I can back press around 500 pounds on a higher end machine then PF offers. Mom always told me to lift with my legs but I never listened.
Our PF got rid of this machine and it was one I loved. I am limited due to handicap at what I can do. Is there another way to do this movement seated? Would really appreciate your opinion.
I also come close to maxing it out. Think I'm around 180 comfortably with 2 sets of 20. I came here looking for a reason why I can do this so easily. I've always had great posture maybe? Any idea or knowledge is welcome. I have bad knees so I know I'm not pushing with my legs.
Will this help me lose my fat on my lower back? I hate it so much and i haven't been able to find a workout that will help get rid of the fat and gain muscle right above my butt..
Too heavy is too heavy. Sure. Whatever. You can stay in the 12+ rep range if you like but get stronger, go heavier. Sometimes my back hurt a little. Just cause it's muscles and sometimes those hurt after use
It's mainly designed to exercise the lower part of your back. On this start with low weight and moderate reps like 15 and do the reps slow like in video. Hope this info helps.
Ive tried this machine in many gyms. I must be doing something wrong because i can put on the max weight, do 30 reps, and feel little activation. Idk what im doing wrong. Ive been lifting for a decade but just cant seem to get it to work for me
200lbs is around...90kg? Many gyms over here in Europe just go to 70 on this. Others 105. Stick a M8 screw in there or something and hang a plate on it. I doubt you do it wrong. Maxed it out too. Plenty stack machines just end pretty early.
Using your legs. I'm no Fitness Guru but my suggestion would be take the weight off. Do the exercise where you are only using your back. Literally just leaning back; not using your legs; using minimal core. And then one peg at a time, add weight. When you hit the weight bet forces you to use your legs to do the exercise, stop there and go back one. The target muscle group for this machine is the lower back. That's where you should feel it. Even if it means doing the exercise with no wait on The Wire. It's better to learn how it feels to do the exercise correctly and create THAT muscle memory than it is to create muscle memory doin it improperly. Again I'm the workout Guru. But I think it's safe to say anytime you're using a machine or doing an exercise that is designed to Target a specific muscle group, and you feel another one being engaged more instead, the intended muscle group is probably being severely underserved. For example if you're doing sit-ups and someone's holding your feet and when you get up you feel it in more in your legs then you do your abs, congrats you just worked your legs. Try doing them without someone holding your feet(get ride of the weight) to get a feel for what you really want to engage to do SIT-UPS. It'll give you a much better idea of what you're actually doing as far as ab/core work.
There's a better version of this machine that provides handles to grip on each side of the seat. That machine goes up to about 300 pounds and I use all of that. In fact I've done 200 reps at 300 pounds in a single workout. (50 reps per set, 4 sets) I guess I just have an insanely strong back because I've never seen anyone else get anywhere near that level. But if you're even getting close to pulling the whole stack on any machine at a Planet Fatness, then it's time for you to find a REAL gym.
I don't know what it's called, but it shows you the muscle group on the machine. It's a very very small area in the lower back. But it makes a huge difference over time. Its that's the only reason I know about the machine. For folks without a lot of muscle mass (like me), the natural loss of muscle mass as you get older is really noticeable. That one little muscle group back there does for stability, what ya core does for strength. And if/when it gets weak, everyday stuff gets more difficult.
This machine has helped me TREMENDOUSLY (when I’ve done it consistently) with my overall posture 🙌🙌 I feel better over all and can totally tell the difference with how I’m walking / standing. Definitely recommend it if you have the tendency to slouch!
Thanks because I always hunch over man!!
Is this like a deadlift!
Really good to know because I’m about 6’4 and my posture is horrible 😅 thanks!! I’ll definitely be using this machine from now on
@@reegsgeerKind of. It improves lower back and some leg strength like a deadlift, but a deadlift is better for arms, back, lower leg, and upper thigh.
By consistently, how many months do you mean?
4 years later and this is still very relevant information. Thank you sir
This machine has really helped me with low back pain. I have found it best to do higher reps (10-12) with this as it’s not really suitable for heavy sets like a 4-6 rep range. I went to PF with my gf today and used this and my back pain I have been feeling for months has all but gone away. I must have some sort of muscle imbalance or weakness in this area and this seems like a great machine to target and strengthen the low back.
Good to hear...I've been using this machine....thank you for confirming it works.
How much weight for beginners?
I did a specialized physical therapy program for the lower back that had a modified version of this machine that held you legs in place so couldn’t use them and also measured the strength of the low back. Here are some suggestions: bring the machine as far forward as comfortable (you’ll want as much range of motion as you can get). Also, do NOT use your legs at all. Finally, controlled tempo is really important, go at a slower but consistent tempo and stop for a second at the top and at the bottom. If you start feeling too much discomfort, stop. However, you should feel it in the lower back. Do two or three sets of between 10-15 reps. Start at a lower weight, but make sure to progress in weight slowly. Good luck!
Would this machine be ok to use if you have herniated discs?
@@seeyounexttuesday8873 yes, but only if you’re past the initial painful inflammatory phase. You should start at a very light weight and build up gradually along with a stretch and icing regime.
@@palashvictor thank you for the info!
Is it okay to use heavy weight for this machine. I weigh 65kg and I can go up to like 100kg+ since my machine has seat belts on it. I want to know if it would cause me any injuries.
@@sanalraphy3770 well the point of this machine is to specifically strengthen the lower back. Many people, however, will use the legs and other muscles as an aid, which means the lower back isn’t activating as much. I would say to make sure you are isolating the lower back / lower lumbar and use whatever weight feels comfortable, but challenging for 10-15 reps. Two to three sets should be enough, three times per week. Also, the icing and stretching is important too. Remember this machine has both a strengthening and restorative component, so it shouldn’t be painful.
This has really helped with pain in my lower back due to broken discs from the car accidents I've been in.
That's great to hear! Great job and keep up the good work.
How many car accidents have you been in?
go see a psychic
Totally I agree, I'm going to the gym just for this machine!
Today was my first day on a machine like this. I did 4x10(70,100,115,130lbs). My back feels so good and loose.
I have a history of back pain, pulled muscle, bulging disc, sciatica, arthritis, and SO much stiffness at age 43. I worked out at 7am and now it’s 7pm. My back still feels loose and pain free.
Some of the machines at planet fitness are not designed to accommodate short people.
Same for tall people. Kinda sucks
Or tall people
I learned to always look for adjustments. Specially for the leg press
you poor thing, just get taller
i’m only 5’2 and i have no problems with this machine
Omg this video so helpful I use this machine at my gym always thought I was using it wrong but thanks bud
Thanks, thank, thanks so much for all your videos. You don't have idea how much I appreciate it. So helpful.
Thank you I’m in the gym rn , and couldn’t figure it out, thanks 😊
I've been using my legs to help, thanks for the correction.
This is one of my favorite machines. I use it every time I go to the gym.
Me too! I just started going 2 weeks ago, I go almost everyday. I am always able to add more weight each time I do it. Today I was at 175 and it felt great!🎉
Thank you. I just try to use it today at planet fitness and I didn't know how!
I've been doing it wrong!! uh oh, that's embarrassing! lol. Thank you so much for these videos!
Your channel is very helpful thanks for your time!
Plastic body had a small chip when ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well
What does this have to do with the video
Great video !!! It helps me a lot when I go to planet fitness..
Thank you so much for making this!
Thank you! This is super helpful!
Love your videos. You are really pleasant to watch. :-)
I'm not exactly sure on my foot placement. On the higher foot bar, my butt lifts completely from the seat. On the lower foot bar, my back does not make contact with the pad. Am I doing something wrong?
I am 62 been with this machine for a year, 5 sets of 21 with 170 pounds
Is it odd that I can do the max weight on this without any issue, but I can’t replicate anything near that on any other machine?
Kevin Wilson maybe you’re using other body parts to assist you with this machine. Like your quads for example.
@@greendreem9684 It's probably because many guys don't lift with their legs day to day.
I am incredibly out of shape after 4 years of laziness, but I can back press around 500 pounds on a higher end machine then PF offers.
Mom always told me to lift with my legs but I never listened.
Our PF got rid of this machine and it was one I loved. I am limited due to handicap at what I can do. Is there another way to do this movement seated? Would really appreciate your opinion.
@@kimquinn7728 maybe do the same movement on a chair with a weighted vest?
I also come close to maxing it out. Think I'm around 180 comfortably with 2 sets of 20. I came here looking for a reason why I can do this so easily. I've always had great posture maybe? Any idea or knowledge is welcome. I have bad knees so I know I'm not pushing with my legs.
what does this do for your back and which back muscles?
It's a variation of the hypertension. Builds lower back
Erector spinae, deep spine extensors
Will this help me lose my fat on my lower back? I hate it so much and i haven't been able to find a workout that will help get rid of the fat and gain muscle right above my butt..
Only way to lose fat anywhere is to eat in an calorie deficit, no such thing as spot reduction
Can we lift our bottom when going back and forward or should we remain with our glutes to the seat?
Are you suppost to use this fast or slow? I see some people going very slow with it and some people going very fast with it.
I always use this machine and love it....
Is this a low back or mid back mschiens ?
Thank you
Would this give me back problems in the future?
If done incorrectly and with too much weight for your level.
not using full range of motion?
Thanks for the help
Just a warning. This machine has serious injury potential. Do not go too heavy.
Amen! Keep lite weight and slow controlled reps. More like a therapy exercise 👍✌
Thanks for that info. I was pretty much going as heavy as I could possibly do and now my back hurts. I’ll go lighter next time.
Too heavy is too heavy. Sure. Whatever. You can stay in the 12+ rep range if you like but get stronger, go heavier. Sometimes my back hurt a little. Just cause it's muscles and sometimes those hurt after use
I did this today at the gym and my lower back is achey. Not sore, just achey. Is that normal?
I've never used this machine, I'm 6'0 210lbs how much weight should I start off with?
Is this an alternative to a deadlift considering its a hip hinge movement?
yeah! sure!
damn thanks 🙏🏼 my gym has handles i should stop using them though
I'm confused on how it works your glutes?
What is it good for? Does it help with the front area?
It's mainly designed to exercise the lower part of your back. On this start with low weight and moderate reps like 15 and do the reps slow like in video. Hope this info helps.
So good the gym I Love gym
Sittinf on this in the gym rn watching this tryinf to firgure what the hell im doing
Ive tried this machine in many gyms. I must be doing something wrong because i can put on the max weight, do 30 reps, and feel little activation. Idk what im doing wrong. Ive been lifting for a decade but just cant seem to get it to work for me
Sounds like you're using your legs instead of back/core
200lbs is around...90kg? Many gyms over here in Europe just go to 70 on this. Others 105. Stick a M8 screw in there or something and hang a plate on it. I doubt you do it wrong. Maxed it out too. Plenty stack machines just end pretty early.
How far do I go back
If you have herniated discs in your lower back, will this exercise help?
Of course BUT very minimal weight
This is how Dorrain Yates built his barn door back.
Does this machine help with lordosis?
When i do this I feel it more in my hammies. Any advice
Did you try lowering the weight?
When I use this machine I go all the way down
Will that help straighten the spine?
Depends on if you have structural or functional issues.
I did max out this machine it was 250kg
I feel it in my legs, what I’m doing wrong??
Maria Cruz i do too
It probably hits hamstrings like hypertension. So I don't think anything is wrong.
Using your legs. I'm no Fitness Guru but my suggestion would be take the weight off. Do the exercise where you are only using your back. Literally just leaning back; not using your legs; using minimal core. And then one peg at a time, add weight. When you hit the weight bet forces you to use your legs to do the exercise, stop there and go back one. The target muscle group for this machine is the lower back. That's where you should feel it. Even if it means doing the exercise with no wait on The Wire. It's better to learn how it feels to do the exercise correctly and create THAT muscle memory than it is to create muscle memory doin it improperly.
Again I'm the workout Guru. But I think it's safe to say anytime you're using a machine or doing an exercise that is designed to Target a specific muscle group, and you feel another one being engaged more instead, the intended muscle group is probably being severely underserved. For example if you're doing sit-ups and someone's holding your feet and when you get up you feel it in more in your legs then you do your abs, congrats you just worked your legs. Try doing them without someone holding your feet(get ride of the weight) to get a feel for what you really want to engage to do SIT-UPS. It'll give you a much better idea of what you're actually doing as far as ab/core work.
Mind muscle connection. As you move back, SQUEEZE your glutes
No wonder I was using my legs too much to push instead of just my back . It seemed logical lol
Just “lean back”
I had a body by Jake machine. This is all it did. I felt...nothin
There's a better version of this machine that provides handles to grip on each side of the seat. That machine goes up to about 300 pounds and I use all of that. In fact I've done 200 reps at 300 pounds in a single workout. (50 reps per set, 4 sets) I guess I just have an insanely strong back because I've never seen anyone else get anywhere near that level.
But if you're even getting close to pulling the whole stack on any machine at a Planet Fatness, then it's time for you to find a REAL gym.
shut up bro
Man you must have an insanely strong back. You should start also doing heavy dated lifts.👍 Stay strong - stay healthy- be safe.
That should be heavy dead lifts...my phone is dumb and annoying. It keeps trying to change the words I txt😑
Is this good to work out back fat and to gain a butt
Does it strengthen it? Build muscle? What?
Both. Probably more strength though
I don't know what it's called, but it shows you the muscle group on the machine. It's a very very small area in the lower back. But it makes a huge difference over time. Its that's the only reason I know about the machine. For folks without a lot of muscle mass (like me), the natural loss of muscle mass as you get older is really noticeable. That one little muscle group back there does for stability, what ya core does for strength. And if/when it gets weak, everyday stuff gets more difficult.
So I’ve read this machine is actually bad for the back.
At first this machine never made sense. But it STREIGHENS the lower back. Great for blue collar workers.
Voice is so low and far. Pls make better mic