-- from another source: The key to low back training, especially with hyperextensions is to move slowly and to only return to a straight back position or SLIGHTLY hyperextended. When you move slowly you’ll be much less likely to injure yourself and it’ll allow you to feel the exercise more effectively. I also suggest squeezing your glutes and hamstrings throughout the entire movement to really engage them. The low back erectors, like the upper back muscles, are usually very de-conditioned from day to day life. They certainly could use regular conditioning to help ensure spinal stability and postural alignment.
I've been into serious weightlifting for almost 2 years and I was doing these wrong. Hyper extenstion was No.1 and I think I was using momentum as well. Thanks for the video!
This is one of the best videos I've seen explaining the proper use of the back extension machine. It's amazing how so many supposed exercise professionals call this a back hyperextension machine and then proceed to demonstrate improper form by hyperextending! The reason why hyperextension is not proper form for working the lumbar extensors (low back muscles for arching backward) is that it engages the hamstrings and decreases lumbar extensor activation. The only improvement to this video I would suggest is to make sure you keep the knees slightly bent. This will also help disengage the hamstrings.
Hi Michelle I did back extensions a few months ago and I felt no real benefit, it just seemed like a complete waste of time. But having followed your tutorial for the first time today, I am already feeling the benefits. Thank you so much🙏
So thats why my lower back would be screaming after doing these, I just assumed like some exercises such as the back squat and etc. that going past parallel would give me a better ROM and better gains, boy was I wrong.
Pad could definitely be lower. It’s getting in the way of her being able to hinge from the hips. Also said, “back in a straight line” while having a completely rounded lower back.
There are 2 ways of doing this, 1 like she has shown and that will work more hamstring and glutes. The second one is where the bench comes more above hip level, that is when you actually are working your lower back and you can hyperextend.
This is the best exercise to strengthen lower back and to get proper posture and to get rid of back pain. Anyway, I think, there is no need to go down so deep.
Hyperextension as you call it is a natural range of motion. The back is supposed to extend, that's why is call back extension, back ward bending, when the erector spinae is fully contracted. Look up basic yoga postures such as bridge, bow standing and floor, cobra, locust, wheel, cow belly etc, etc
@hellario2 I don't think it's necessarily bad. However, you are increasing the chances of injury when you hyper extend in this exercise. I also avoid hyperextension. If it works ok for you then don't bother. But be careful if you go up in weight. -Cheers!
If you're going to emphasize hyperextension so much, you might as well explain why you think it's so bad. Never gave me any issues and actually feels like a better workout.
thank you, very helpful. I think ive been hyper extending so ill have to watch that. it would be nice if i had a gym buddy to help me watch my form as there arent always mirrors (but all my friends are like f**k no im not going to the gym with you lol).
I really appreciate these videos. I'm looking for leg, thigh press including outer and inner thigh press, also the device to do the back extension exercises. If anyone can direct me to these types of machines and where to purchase, I would appreciate it.
Which is ironic because the superman exercise causes a hyper-extension of the lower back? But yes, She is correct not to Hyper extend the back. The technical name is back extensions... not hyper extensions like some tend to believe.
Also, don't go *all* the way down. That puts you in a rest position (muscles lose tension) and transfers your upper body weight from the muscles to the spine, putting unnecessary strain on it.
Actually, she's wrong for treating certain conditions. If you have a couple of different, well known problems, you DO want to go far back and do a "hyper extension". It's just that not everyone has these issues.
I've tried it both ways and hyperextending seems to work better. I know it's a big 'no-no' for some reason but I can feel the muscles all the way from my mid back to my lower thighs the next day
Dawn...the reason you DON"T hyper extend is that it puts a LOT of pressure on your lower discs ! Obviously, our lower backs get a lot of pressure, weight,strain just from ordinary daily life. Please be careful and keep working out.
Starting Strength 3rd edition by Mark Rippetoe; page 279. "It is important to lead up with the chest, making it draw the back into extension - a full arch at the top of the movement". The equipment in the book is different than the one in the video. At the top of the movement, the body is parallel with the floor.
Thanks for the video. What happens if we do not keep the claf muscles against the pad, and keep the toes touching the bottom of the sliver/black thing, the thing pn which the feet are placed.
I know you wrote this 2 years ago, but I just watched another guys video and he explained that you want to round the back, not the hips. If you’re bending at the hips, when you come up you’re tightening your glutes and it’s going to become more of a glute exercise. When you go down, you sort of round your shoulders and make sure you’re bending at your lower back which works it out more. So🤷🏼♀️
+mts2457 she never sed they work the glutes, there's other exes for that. as for why, cos you could trap or pinch a nerve or slip a disk or crush some of the cartilage between the vertibrae.
you wouldnt hyper extend the knee in a leg extension why would you hyper extend the back?. When the lumbar spine is hyper extended it makes it super vulnerable, and "pinches" the disc out of place just as flexion of the lumbar does.
while doing this exercise, do you feel your back muscles being targeted right away such as soreness? I'm not sure if I'm doing this exercise right or wrong
Pastor Gains Could you POSSIBLY stuff this exercise up by not going low enough? Like, I was just doing this at the gym and when I got DEEP on the extensions I felt the burn real good. Like the video.
Hyper extension is probably something you need some one to spot you for. Or a PT should help you do the exercise. A lot of people do a bit of a bounce at the bottom and then swing in an uncotrolled movement back to the top, which is where the caution to cause for injury is, her advice is sound, it's not something you should do unless you know what you are doing and have good form. Better off to master that first technique she showed. There are much better exercises than this for lower back.
This exercice is so painful in the lower back, and yet my back is very straight... I still don't really understand. And when she goes down it feels like her back is not straight but bent... Weird
@ethanomglolz "There's more than one way to skin a cat, some are just more safer and efficient than others" your response is typical for people who don't understand basic anatomy, and figuer there is some poetic justice for training. Actually no, there is only ONE OPTIMAL path for any muscle or group you're targeting, less you forget all a muscle does is shorten and relax. Go beyond your support and you're risking structural damage. Here, Lordotic curve is optimal and spinal flexion is not.
Soooo basically did all of the NOs last night lol awesome. Glad I watched!
Where was this video when I went to the gym this morning 😂
im with ya lol. i just got back from the gym and decided i better make sure i had proper form (i so didnt)
-- from another source: The key to low back training, especially with hyperextensions is to move slowly and to only return to a straight back position or SLIGHTLY hyperextended. When you move slowly you’ll be much less likely to injure yourself and it’ll allow you to feel the exercise more effectively. I also suggest squeezing your glutes and hamstrings throughout the entire movement to really engage them. The low back erectors, like the upper back muscles, are usually very de-conditioned from day to day life. They certainly could use regular conditioning to help ensure spinal stability and postural alignment.
I love doing this exercise with a 45 lb plate. I think it played a major role in reducing my lower back pain.
I've been into serious weightlifting for almost 2 years and I was doing these wrong. Hyper extenstion was No.1 and I think I was using momentum as well. Thanks for the video!
This is one of the best videos I've seen explaining the proper use of the back extension machine. It's amazing how so many supposed exercise professionals call this a back hyperextension machine and then proceed to demonstrate improper form by hyperextending! The reason why hyperextension is not proper form for working the lumbar extensors (low back muscles for arching backward) is that it engages the hamstrings and decreases lumbar extensor activation. The only improvement to this video I would suggest is to make sure you keep the knees slightly bent. This will also help disengage the hamstrings.
Thanks for that explanation on why not to Hyperextend. Engages hamstrings and not low back erector spinea muscles. 👍🏽
Never has a last name been more fitting lol
Look up Sarah Backman.
Michelle Chest
😂😂😂
It makes perfect sense that in a machine/exercise CALLED hyperextensions that you would be totally forbidden to hyperextend your back!
It's called the Back Extension Machine, not the Back Hyperextension Machine or the Back Heidarsson Machine
shes stupid and has no clue about anything just like 95% of gym trainers
@@instantchildbirth2746 yh I’ve never heard anyone call it hyperextenions
@@instantchildbirth2746 I’ve only heard people call it hyperextension, and it’s a hamstring and glute exercise, not lower back.
@@willpomeroy7711 You can hear it be called whatever you want, that doesn't make it right.
this video saved my back. It got really hurt before and I didn't knew what caused it.
Great emphasis on form! No one else on youtube demonstrates the proper form. I may have to subscribe to this channel! Thanks for posting!
Hi Michelle
I did back extensions a few months ago and I felt no real benefit, it just seemed like a complete waste of time.
But having followed your tutorial for the first time today, I am already feeling the benefits. Thank you so much🙏
So thats why my lower back would be screaming after doing these, I just assumed like some exercises such as the back squat and etc. that going past parallel would give me a better ROM and better gains, boy was I wrong.
#gainzzz2019
This lady knows her physics.
Pad could definitely be lower. It’s getting in the way of her being able to hinge from the hips. Also said, “back in a straight line” while having a completely rounded lower back.
She's really good at explaining. Thanks. Thanks for adding the breathing... Which easy to most hard to some.
I love your videos.. I just started lifting, and they've really helped me out!! Thank you
Great video, quick and precise, thanks.
There are 2 ways of doing this, 1 like she has shown and that will work more hamstring and glutes. The second one is where the bench comes more above hip level, that is when you actually are working your lower back and you can hyperextend.
I'm so glad I watched this!!! OMGOSH... I've been doing it sooooo wrong for sooo long and I even worked at a gym...
You have the best advice for this exercise, these a lot of bad vids on this.
Great tutorial helped alot 👍
I did all the No No this morning. glad I watched this. Thanks for the insights
What an awesome teacher thanx for vid
This is the best exercise to strengthen lower back and to get proper posture and to get rid of back pain. Anyway, I think, there is no need to go down so deep.
Hyperextension as you call it is a natural range of motion. The back is supposed to extend, that's why is call back extension, back ward bending, when the erector spinae is fully contracted. Look up basic yoga postures such as bridge, bow standing and floor, cobra, locust, wheel, cow belly etc, etc
Was def doing these all WRONG! 😅 Glad I looked it up. Tfs
@hellario2 I don't think it's necessarily bad. However, you are increasing the chances of injury when you hyper extend in this exercise. I also avoid hyperextension. If it works ok for you then don't bother. But be careful if you go up in weight.
-Cheers!
There's a couple of different levels. I'll show you level one, two and three. LOL. Good vid, good solid form.
This is great in creating back dimples I've heard. :D
The last name is fitting 😃
I've been doing the wrong way for years lol
a big nono for you
its not wrong shes just stupid
thank you so much for these advices ! great videos !
Great!
Why are we not doing a fly with a set of dumbbells along with so as to do the shoulder and upper back as well. I find it to be an awesome exercise.
Great demonstration!
You look great, Thanks for showing me this exercise :)
I like guides from Unflexal . I learned a lot of new workouts practices there
This
exercise helped my lower back injury. I bought the machine can I do this 7 days a week? And how many it's reccomended?
What machines would you recommend for a home use.. love your info... thanks for posting
12 years later... Finally arrived.
If you're going to emphasize hyperextension so much, you might as well explain why you think it's so bad. Never gave me any issues and actually feels like a better workout.
thank you, very helpful. I think ive been hyper extending so ill have to watch that. it would be nice if i had a gym buddy to help me watch my form as there arent always mirrors (but all my friends are like f**k no im not going to the gym with you lol).
I really appreciate these videos. I'm looking for leg, thigh press including outer and inner thigh press, also the device to do the back extension exercises. If anyone can direct me to these types of machines and where to purchase, I would appreciate it.
you are the best !
So should I not be hyperextending my back, then? :-D
Which is ironic because the superman exercise causes a hyper-extension of the lower back? But yes, She is correct not to Hyper extend the back. The technical name is back extensions... not hyper extensions like some tend to believe.
Love her!
Also, don't go *all* the way down. That puts you in a rest position (muscles lose tension) and transfers your upper body weight from the muscles to the spine, putting unnecessary strain on it.
Thank you
Does she show you how to do decline sit ups too?
Really informative !
What is super man exercise. Could you please upload that video 👍
Actually, she's wrong for treating certain conditions. If you have a couple of different, well known problems, you DO want to go far back and do a "hyper extension". It's just that not everyone has these issues.
thanks
looks like im going to get a membership at golds and request her as my trainer ;)
very informative
Pad is below hit bone by a couple inches not at
hi mam i just love your exercise s. please show something for abs. and diet. especially at night. after workout.
I've tried it both ways and hyperextending seems to work better. I know it's a big 'no-no' for some reason but I can feel the muscles all the way from my mid back to my lower thighs the next day
Dawn...the reason you DON"T hyper extend is that it puts a LOT of pressure on your lower discs ! Obviously, our lower backs get a lot of pressure, weight,strain just from ordinary daily life. Please be careful and keep working out.
Please don't do it like that again, I really hurt my low back and sciatica doing it . Just follow her directions. With time you will see the results!
the concetration its the base of all!!.
Lovely lady and explains so well. Thanks nice girl :)
Miss Nono is damn fine!
Lol miss nono
Eau Rouge 😂😂😂😂
Go outside
Starting Strength 3rd edition by Mark Rippetoe; page 279. "It is important to lead up with the chest, making it draw the back into extension - a full arch at the top of the movement". The equipment in the book is different than the one in the video. At the top of the movement, the body is parallel with the floor.
Shouldent the back be straight on the way down too?
Thanks for the video.
What happens if we do not keep the claf muscles against the pad, and keep the toes touching the bottom of the sliver/black thing, the thing pn which the feet are placed.
perfect body, GROUNDED BY THOSE ARMS
thx
i hold two 45lb plates when i do this. since you sort of round your back inevitably on the way down is it not safe to do?
thats what im wondering too :/
I know you wrote this 2 years ago, but I just watched another guys video and he explained that you want to round the back, not the hips. If you’re bending at the hips, when you come up you’re tightening your glutes and it’s going to become more of a glute exercise. When you go down, you sort of round your shoulders and make sure you’re bending at your lower back which works it out more. So🤷🏼♀️
@@tiamonterio3872 thanks for this comment
Just curious. Why not hyperextend the back while doing this exercise?
Should it help with lower back pain?
@Silent13Assassin because your discs will be damaged...
do you have all your videos on a dvd? i would love to have them all on a dvd.
Hold for 3 secs at the top do 10-15 reps
so arching back when your down is good?
does extending your hand make it more of a traps exercise?
👍👍
I thought you're suppose to keep a neutral back posture (slight arch in lower back) and pivot at hip only.
Yeah that’s what I heard too.
what is so bad about hyperextension? and also isn't this working the glutes too
+mts2457 she never sed they work the glutes, there's other exes for that. as for why, cos you could trap or pinch a nerve or slip a disk or crush some of the cartilage between the vertibrae.
It overcompresses the vertebral discs.
Yes it works your glutes.
If u stop horizontally and "hump" the machine squeezing your glutes when going up,is enough to work them .REMEMBER TO HUMP/SQUEEZE BOY.
So what if my calves aren’t touching the pad? Is that bad?
you wouldnt hyper extend the knee in a leg extension why would you hyper extend the back?. When the lumbar spine is hyper extended it makes it super vulnerable, and "pinches" the disc out of place just as flexion of the lumbar does.
are back extensions a waste of time if you do deadlifts?
I find this much more comfortable to put my hands behind my head, is that acceptable?
Well hulllow miss ladeehy
sets? reps?
is this good for posture? the one at my gym isnt slanted but its straight
what's this machine called?
ctrl+w to skip add!!
Used to do these, now im scared its gonna tip up.
3 sets of 10.
What the heck I thought these are for them glutes and have always done them with rounded upper back.
while doing this exercise, do you feel your back muscles being targeted right away such as soreness? I'm not sure if I'm doing this exercise right or wrong
Eliteshift95 u cant do this wrong
Pastor Gains Could you POSSIBLY stuff this exercise up by not going low enough? Like, I was just doing this at the gym and when I got DEEP on the extensions I felt the burn real good. Like the video.
I do and can't figure out what I'm doing wrong. Literally kills my lower back. 🤦🏻♀️
Wrong form for the lower back. She's training glutes and hamstrings.
Hyper extension is probably something you need some one to spot you for. Or a PT should help you do the exercise. A lot of people do a bit of a bounce at the bottom and then swing in an uncotrolled movement back to the top, which is where the caution to cause for injury is, her advice is sound, it's not something you should do unless you know what you are doing and have good form. Better off to master that first technique she showed. There are much better exercises than this for lower back.
This exercice is so painful in the lower back, and yet my back is very straight... I still don't really understand.
And when she goes down it feels like her back is not straight but bent... Weird
@ethanomglolz "There's more than one way to skin a cat, some are just more safer and efficient than others" your response is typical for people who don't understand basic anatomy, and figuer there is some poetic justice for training. Actually no, there is only ONE OPTIMAL path for any muscle or group you're targeting, less you forget all a muscle does is shorten and relax. Go beyond your support and you're risking structural damage. Here, Lordotic curve is optimal and spinal flexion is not.
how many reps, how many sets
Hey this girl is so pretty :)
I do a bit different, I do not let the athlete bending so deep, the spine should not curve when bending ..... not so much, anyway ......
Why is it bad to hyperextend, does it damage the back? I had a personal trainer who told me to do it hyper -extended. Is he wrong then?
yes, he is. no hyper on this or deadlift-just to neutral position.
Thanks for your response! :DDD Have a good day!
fojerbachas
And might you explain why do you think so? With deadlifts i agree. But why on back extensions?
Joachemm Ahlfors Hyperextension adds excess pressure on the disks in your spine. This can lead to bulging or herniated disks in the future.
Chris Ring why is is called a hyper extension bench sometimes?
Why is it called back hyperextension if we are not supposed to hxt. Our back ?
Why is it a big nono?