The OFFICIAL GHD Back & Hip Extension Tutorial
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- Опубликовано: 2 авг 2019
- The back extension exercise is used to strengthen the erector muscles of the back - but HOW you perform it makes ALL THE DIFFERENCE.
The use of this machine dates back decades and is fairly popular in barbell sports like weightlifting. I remember seeing videos of famed Soviet weightlifter Vasily Alekseyev using the roman chair machine as a staple of his training en route to setting over 80 world records in the 1970’s.
A similar machine to the roman chair is the GHD or “glute ham developer.” While the name of the machine gives the impression that it it’s use focuses solely on the posterior chain, it’s use is still very similar to that of the roman chair except that the individual is positioned horizontal to the ground rather than at an angle.
Caution must be taken with using both of these machines, especially when it comes to returning from back pain. Performing a back extension exercise places such a high demand on the spinal erectors with little co-contraction involvement from the rest of the core muscles. This action could trigger back pain in some individuals.
Contrary to the exercise name “back extension,” I recommend performing it in a very hip centric manner. Start by adjusting the machine so that the top of your pelvis is positioned slightly past the pad. This will allow you to maintain your back in a stable neutral position (through isometric contraction) during the entire motion while your hamstrings/glutes work dynamically to lower and raise your trunk. If the pad is positioned too far forward, it will cause your back to round on the lowering portion of this movement and then extend on the ascent.
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The #SquatUclub is now on RUclips! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RUclips channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
My knees hurt during this excersice, what am i doing wrong?
Today's winner is Craig Prince!
@@SquatUniversity Great video thank you. I was doing 7 x 20kg plates either side for a deep leg press of 8 controlled reps and the next day I couldn't get out of bed. I've been ordered to start doing as many singular handed exercises as I can fit into my workout to strengthen my core after a physio session. What is this type of training please and could you give me some advice moving forward on what to look for so I can write a decent plan for myself , please?
🎉🎉🎉
As a 72 year old this is one of my top 5 exercises. I do it exactly as you describe. Pad at my thighs so i have unrestricted hip movement. I use a 45 lb plate at my chest rather than the bar (although i want to start incorporating the bar. The bar, i think is tougher because you are also working the upper back as you retract your shoulder blades. With weights i also pause at the top for three seconds. Finally i pair this with reverse hyper back extensions where you are lifting rhe legs. It is even harder. Both are fantastic for the back AND CORE strength & stability. Love your work.
I love that this channel is active once more. Thank you for your informative content!
Also, I do back extensions almost always, but they are always followed by a hamstring raise. It's a great accessory workout for keeping tight during the deadlift.
Thank you for following the channel! I really appreciate it - also thank you for sharing your experiences!
G'Morning Aaron. If you'll consider it, here's a tip I've got for you: either remove, or greatly reduce the volume of the background music; at times it was a fair amount louder than you were.
Thanks for the recommendation! I'll see what we can do! I appreciate the feedback.
You know it Dr Aron already ..you are a GOD SEND....you predicted my blunder even before made it. God Bless all you do😊
Very clear and precise information. Thanks!
The best tutorial for this exercise!! Thanks
Very, very good explanation! Many thanks from Catalonia!
Love your vidoes, so many lessons learned already. As I see this exercise, that's a stabilized version of good morning in a horizontal position :D
Nice video, thanks for posting it. This is part of my routine but I didn’t realize I was supposed to be using my glutes and hamstrings, not my back. Also didn’t realize it could be loaded
Love, love, love your demos...truly professional and easy to follow
Best video for this exercise!! Thumbs up always for Squat University!
Thank you! This was very helpful.
thorough explanation, thanks!
Great video and great channel
The best information and demonstration of this that I've ever seen. Thank you!
I am thinking about a lockout through my glutes when I do hyperextensions. It helps a lot to get the right feeling & technique
Thx for the tip, it help me so much when performing.
Turns out I was rounding my back and now I realize that I can’t do back extensions properly with added weight. Probably one of the reasons I’ve been having back pain, aside from my butt wink caused by lack of ankle mobility. Thanks Aaron!
I always like to set up my deadlift with my back tight like in the end range of back extension exercise with my back erectors firing like crazy and to do that I set my hips lower then most people do them because I have short arms and longs legs so it resembles clean weightlifting pull, that way I put the same tension on my back and my quads to lift the barbell and end up with less back pain but I've notice people get very dogmatic about the execution of the deadlift and only rely on their back strenght to lift the bar with hips higher even if they can't maintain neutral spine position, it's like high bar vs low bar, different strokes for different folks
Great video. I was hoping you'd show the extension in the Roman chair as well, but I appreciate the video. Will definitely try it out on the ghr. Nice background beat btw!!
Thanks - I wish I had my Roman chair with me at this gym but it was at a different location this day so this is the only machine I had for demo!
@@SquatUniversity would have also liked to see that. My gym (commercial) doesn't have a ghd unfortunately. So not sure how low to go. But will try to emulate what you did by lowering the pad farther from my pelvis.
What he says is so true! I love this machine!!!
Can you do a video on program recommendations for the different levels of weightlifters? Love your content and your book. definitely saved me a lot of trouble in the long run.
I'll see what I can do! Thanks for the suggestion.
Great info. Thank you.
You're so welcome! Glad you liked the video!
You're the best man.
Thanks. Would like to see proper form for sit ups on GHD as well. Seems that form is critical there as well.
Thank god for this explanation I used to call these backsnappers as it fuck my shit up , precisely to having the pad to far forward
Good shit, I'll give it a go.
Hi Aaron, I discovered your channel recently and there hasn't been a single video since which didn't help me or confirmed my thoughts on certain movements, exercises etc. Great channel! A question that came up watching this video: does this machine help when you have problems with quadratus lumborum as well or would you recommend other exercises / equipment / machines?
I'm too short! Can you show it with a petite person how the fudge brownie to do this! Thanks 👍 you are amazing.
Quality content 👌
Thank you!
This is one of the most effective back exercises you can incorporate into your program for your back, if you have access to GHD machine.
If you have a power rack or half rack, you can diy a Roman chair with roller pads. Learned it from Coop from garage gym reviews.
I keep getting criticism from people in my gym whenever I do this exercise, including the coaches. They say it's actually dangerous and I should stop it. But I know it's only the case when you don't go back to a neutral position. I am really sick of explaining myself to these people when this exercise has been one of the most useful I've done to strengthen my lower back.
@@MFKaradayiEnglish just say thanks and tell them that you didn’t ask for an opinion. It sounds mean, but some people have no business giving others advice. Coaches aren’t always the most educated. I’m a Certified Personal Trainer, but I’m also taking a bachelors in exercise science, multiple other certifications, and there’s still so much more for me to learn.
You can also print out science backed articles explaining the efficacy and safety of the exercise. Hand it out to them when they inevitably annoy you.
@@carloslaboy4279 I've saved this video to show it to the personal trainer who actually stopped coaching his 2 clients to come and give me the 'advice' of stopping this exercise yesterday. He kept using technical terms that of course I had no clue of so I couldn't even formulate a proper reply. I just said thanks for the insight and left.
Now that I know that he was smh wrong, I can't wait to see him again. But I am not sure he will take it right 🤔 I just hope he won't get offended. He told me he keeps seeing people doing this exercise and he always makes sure to sopt them because it's too dangerous 🤦
Love your content. When is back rounding appropriate to work all areas of the back?
Thank you
I love your content 👍🏽!! Hey what about some information of Facet joint syndrome and training 😞 just got diagnosed!
I'll see if I can make some content on that soon!
Squat University thank you so much.. and congratulations for your 1 million followers on Instagram 🥳👏🏽 awesome!
thx superb as always, at which height is better to put the barbell over the neck?
I believe, unless you need the sport specific transference, glute bridges are probably a lot better.
Just like a good morning exercise
:)
EXACTLY!
1:47 R.I.P KK :(
One of the best.
If your staying neutral all the way down and then back up are you still working your lumbar erector spinae muscles? I want to use this excercise mainly for my low back
I find getting the bar behind my head, super difficult.
Likely shoulder mobility
jus started doing ghd hip extension. lower back feeling the burn but the thing tat annoys me is tat my quads are also feeeling the burn. my hips are slightly after the padded cushion as shown by the video. Anybody also having this problem?
Im curious if rounding back extensions can be good variation if you wants to get more hypertrophy stimulus for ur extension muscles. ofc it comes with adjusted tempo and load. In nature, we arent like that "stiff spined monekys" who always wnats to keep spine super straight.
I tried this for the first time, is it normal for my lower back to feel really sore?
Nice bideo
Deadlifting, squatting and whole load of other exercises involve isometric contraction of the erectors/core so you don't really get anything more from keeping your erectors isometrically contracted here (with regards to lower back strength). Besides, the spine was designed to flex too so having exercises that include flexion under a much lighter load than a deadlift and squat would benefit athletes more than continuous isometric exercises.
I do it both ways but for different reasons. Isometric hold in spine for maximum glute activation and concentric/eccentric movement for targetting my erectors.
#SquatUclub
Thanks for sharing your thoughts!
I come back from a Jefferson curl video and was thinking something along those lines. Rounding the spine is not necessarily a bad thing as long as the load is under control and the lifter respects the progressive overload principle.
Very interesting video anyway. Thank you for this.
This was my thought as well.
I agree
One of the hardest exercises ever, if done right +reps.
Hell.
Aron is good for someone with a buiging disk in the lower back?
Hey Aaron. could you make a video about imbalances in the quadriceps (causes and symptoms) and ways to fix, specifically inactive VMs during a squat. You may have already posted about this on instagram but a bit more indepth would be great
I'll see what I can put together! Thanks for the suggestion Daniel!
Will this exercise help us get rid of our waist circumference fat?
Do you have any tips for quad pain from the pads? Mine just SING when I'm keeping toes down doing these.
Hello. Would you recommend this exercise when I’m recovering from a herniated disk with sciatica but ready to start strengthening it?
Isn’t the other version also beneficial - which resembles the Jefferson curl? Isn’t it also important to strengthen the erectors as well? Thanks for your content
you strengthen them isometrically when keeping the back neutral, and at least for weight training you dont want to habitually flex the back, bettrr to make neutral your habit.
@@andersbjrnsen7203 Strengthning isometrically is dumb
@@andersbjrnsen7203Why not training the way it moves and not just isometric??
@@liviomachiavelli89673:55
Hey sir, your channel is wonderful and extremely useful. My best liked in exercise related channels. Dr McGill says two points supported exercises (like planks) do not create shear force whereas cantilevered exercise like GHD/roman chain back extension do create shear load. I have an extremely limited understanding of this concept. Hope you will clarify this point please
Is it good idea to lock knees while doing this?
When i use a similar setup i find my leg muscles become so tense that they give up before my back does. Is there a way to deal with this?
Hi Aaron, helpful video thanks. Just wondering why not just do a standing good morning instead of using a glute-ham machine or roman chair?
I don't think he said don't do good mornings.. this is a back extension tutorial
Should the knees be locked out slightly bent?
What are the biomechanical differences of lumbar extension under compressive load (like deadlift) and under decompressive (like GHD)? I thought back (lumbar) extensions on the GHD were safer, because there's no compressive force on the intervertebral discs.
Compressive and sheare forces are what do damage to the spine. You can see NFL players doing back extentions with hundreds of pounds.
@@jackandrews7821 Three years later and I still haven't reached a definitive answer :D If shear does damage, why do NFL players do them? Or you mean it's only shear+compression, not shear+decompression?
should we hug a weight plate or put it on our shoulder blades?
though not active issue (no issues in 4+ yrs) wtih a HISTORY of SIGNFICANT prior disc disease at L4-5 and L3-4 ... would these be contraindicated?? (prior focal extrusions at each level necessitating neurosurgical decompression 4 and 17 years ago.... curious if you'd just skip as risk vs benefits not there or perhaps slowly bringing these online ??
How do you do these with weight without breaking your neck with said weight
The bar behind the neck with weights dont fall??
I did this two days ago and am paying the price in the backs of my knees. They were locked out and have a feeling over being hyperextended and I’m still trying to recover. I tried to bend them but it required too much to do so while doing back extension movements. I wish I could think of a way to not put so much strain on my knees. As a tall guy that’s tough. Any thoughts?
One of the reasons why I stopped doing it, because I’m then also thinking how I’d load the movement! Great exercise but not for me
Can u do a video on foot placementplacement. My right foot always seems farther forward then my left and it's caused a lot of problems for me. Thank u and love the videos
I'll see what I can do - thanks for the video suggestion!
The hyper extension rule doesn't really apply here. The weight isn't coming down vertically, like in a shoulder press for example, but horizontally.
if hyperextension was a common injury can that movement be trained?
Do you want to keep a slight bend at the knees when using the back extension? Notice a lot of people like to lock their legs out and to me, that feels really uncomfortable
I think whatever feels most comfortable. As long as they're not moving more during the movement.
By your statements you don't suggest a GHD situp. Can you make more content showing ALL the common GHD exercises and what you would recommend instead?
Hi Aeron, as I have herniated disc(l5-s1 RIGHT SIDE) with sciatica, which exercies are better for me to work my legs and back?
If you still have sciatica read Dr Sarno's book, healing back pain.
My gym doesn’t have one of those. It has a “Hoist” where the feet rests can’t be moved and it’s constantly in that first position. How can I strengthen my low back without that? (Other then deadlifts)
I use a bench and ask the coach to keep my legs stick to it, it's hard for him when I use weight but anyways he helps me
any benefits on using the barbell on your back instead of using a dumbell/weight plate at chest level?
Not necessarily - I think this is something you're not really going to want to weight a TON so whatever feels most comfortable.
I get very dizzy when doing back extensions, sometimes almost feel like throwing up or passing out. Any idea what might be the cause?
Really focus in on your breathing. Just like any big lift, make sure you're taking in a big breath at the start of each rep.
Best channel,music was distructing :(
is there a way to use this and target you glutes?
Is this also good for harmstrings?
Isnt this like a good morning and as the load is very far away from the lower back so creates a ton of tension at the lower back to lift?
Yes - which is why we want to move in a very hip centric manner and now allow our back to move.
@@SquatUniversity ok I understand thanks
Hey bro how about a discount code on that ghd
When I do this exercise it feels like me knees are locked pretty hard to keep my foot against the foot rests. Is there a better way to do this for the knees?
Alex Torres try to have a little bend in your knees similar to a good morning and you should feel more tension on glute/hamstrings
According to my pt I have plica syndrome in my right knee, is there something I can do about it, except surgery?
The methods in this blog are usually a good start if you're not already doing them with your PT: squatuniversity.com/2017/07/07/how-to-fix-patellar-compressive-syndrome/
@@SquatUniversity thank you!
Did you know that most of use can isometrically hold 1.5-2x the load with can lift for at least 10-20s
#SquatUclub
Why not do both isometric and isotonic back extension training? Isotonic movement also has benefits to prevent spinal flexion under load, by definition.
Johnny - Great question. It's because loaded movement of the spine is often a mechanism for injury. If the joints of the spine were ball and socket like hips or shoulders - yes isotonic movements would be great. But they aren't. So when the spine is loaded and then moved (aka power developed at the spine) eventually injury occurs.
Can you do a video for the GHR also?
I'll see what I can do!
"Why would you want to do an exercise that creates movement at the spine?" to make the muscles stronger over a dynamic range... gymnasts do this with the Jefferson Curl strongmen i believe train their backs to be strong in rounded positions. Just because keeping the spine rigid has carryover to the lifting movements, is not an argument for why rounding it during this exercise would not benefit the lifting movements as much.
almost every Strongman tells you, that they lock their spine at most position. At Atlas stones, its rounded but locked in place. Rounded doesnt mean its moving
@@Jaschka15 I have never lifted one of those stones in my life, but i would think there is quite some movement in the thoracic spine when picking up a large round stone like that.
I've never had a better lower back workout than the classic Roman chair..
IMO reverse hyperextensions are a lot more superior to back extensions in terms of safety and efficacy.
How do i get a barbell on my back with 135 lbs when i'm in this position?
Look at the chinese weightlifters. They will pull it behind their i believe, or someone will put it there
Is that Klokov? Alexeev? 👍
Thoughts the reverse hypertension machine or the alternative exercises?
Great question -. I wrote all about that exercise in this blog post: squatuniversity.com/2019/06/29/reverse-hyper-roman-chair-back-extensions/
Squat University Awesome, thank you!
But isn’t the point of the a back “extension” to go into (albeit slight) flexion and then then extend to work the range of motion? If the back is stiff throughout the motion then it isn’t actively extending, just staying contracted isometrically.
Yes thats 100% true - we are staying contracted isometrically in the way I like people to perform this movement. The original method many performed this with was with the back moving into flexion and extension - however (for the reasons I stated today) I think we can make the exercise even more efficient for carry over to our full lifts by removing that movement and moving about the hips.
Squat University i see. If some is looking for back health more than carry over to lifts, would the recommendation be the same?
And thank you for the response :)
You're welcome. And yes - the recommendation would be the same.
Can you ore someone recommend good powerlifting belt?
Here's one of my favorites: squatuniversity.com/cardillo-weightlifting-belt/
I love you
Have to disagree with you about the risk of disc bulges on this when there is no axial loading of the spine under flexion. If anything, the spine is under traction at the bottom with the direction of force acting down and the arms above the weight. A deadlift is different because the whole weight of the lift plus the body weight are transferred axially through the spine to the feet.
Greta video.. #SquatUclub
ok, but whenever I do these I always feel them more in my glutes and hamstring and less in my back. is that normal?
Yes, when done the way the video teaches, the exercise is about stability of the spine while the hips and glutes do the work
lol you didn’t watch the video but you left a comment
How would you get the barbell + extra weight on your back easily when you’re alone?
It's a little tough at first - basically a quick row to your back.
a lying down good morning
Good Video....but the more important Thing is not to do ghd Sit ups ...thats much worse for the spine ...
#squatuclub Aaron I really need your help with an injury I've had for a while 🤞
What is this machine called?
A GHD machine
People think this machine act like deadlift and squat but the truth is not