All About Back Extensions
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- Опубликовано: 22 авг 2024
- This video discusses all types of back extension variations. I've been doing and prescribing these to clients for many years, so I have a lot of expertise to share. From progressions and regressions, to cues, to typical ways to screw it up, to protocols. I hope you like it!
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This video was posted 6 years ago and it’s still the most helpful (by a long shot!) on this subject.
It looks like it was shot 14 years ago
Now 8 years ago. Excellent video.
It's a good video if your focus is more on glutes but if you're someone with back problems and trying to strengthen the back I would recommend another video on the subject, from someone like Jeremey Ethier, squat university, or athlean x
Bret is such a great teacher, humble and to the point!
yes, he is!
2:12 for lower back
This is the only video I've found that explains this , thank you Bret
Agree. I don't care about my butt. I care about low back. So, I've been doing it wrong. Will raise pads and round my back from now on.
Then you guys might want to watch a different video from Jeremy ethier, squat university or athlean x. The stuff he was saying here can actually hurt your back. Be careful
I don't know why people call this exercise hyper extension. They are just extensions.
Hyperextension means that there's been excessive movement of a joint in one direction (straightening). In other words, the joint has been forced to move beyond its normal range of motion. For the back, that would mean an angle more than 180 degrees (beyond straight, moving the spine backwards, not at all part of what is done in this exercise.
Thank you for using the correct terms.
I started doing these before squats as a warm up since I tend to under utilize my glutes...form improved immensely. Old video, but excellent information. Always was all spinal erectors doing these. Had no idea you could recruit the hamstrings and glutes with just a bit of adjustment.
I wish I had a trainer like you, your awesome. I take so many of your tips to the gym and I have seen an increase in strength and size. Thank you again
As I wasn't a gym buddy up until couple months ago, I started using this and love it. I'm going to purchase one for home. Oh love this guy and explanation of how to use it.
Old but gold
Been watching you since high school (10yrs ago) and to date you’re still the most to-the-point and with loads of relevant information. Thanks sir!
Thank you providing clarity on how the different setting positions affect each area. This never gets explained in any of the “Back extension” other videos I’ve seen. I always assumed this exercise was primarily affecting the back in all settings. Much appreciated!
I bought a sissy squat machine and it has this tilt option. I thought I would never use that option. But now I definitely definitely will.
Got a Leikefit sissy squat machine exactly for this purpose. Works amazing, even for deep squats.
The most comprehensive back extension vid I've seen so far, Thanks.
Oh wow I have been struggling with feeling this in my gluteus... the 45 degree angle feet really did it
This was really helpful to me and answered exactly the questions I’ve been wanting to ask Bret about this machine and these exercises. I’ve saved it and will refer back to it often. Thanks for the great work, Bret!
Best pump I've ever got in my glutes and hams using bands
Having not..... been in the gym for over TWENTY years. I hear that the OLD WAY is not good for you. So, yes have found THIS new way, a little awkward. Yet, was only shown this APPARATUS recently. Am looking forward to working this to the MAX. Thank you for showing me the varients.
Valuable info...thanks man....especially the diff btw. Working lower back vs glutes and hams.....never found such Info on RUclips until now..
It never even occurred to me to do it as a single leg unilateral exercise, this video is full of information.
This is the best explanation I’ve seen by far. Thank you!
Very useful video with a lot of tips and explanations.
Thankyou!!!! Watching your videos makes it seem as if I am having a personal workout season. Thankyou!!
Why his content does not go viral? Because the common citizen charges for this information, Thankyou Bret for your time! Blessings to you and your loved ones
I like the Candito Training Shirt!!!
I've been doing them rounded since I saw a video of yours demonstrating about 10 months ago. So much better on my low back.
Bret I've suffered from back problems for 20 yrs. I was told these extensions will help me. I would love to read your article
this is definitely going to help me next time especially the comment about the knees.. that was a sigh of relief that I wasn't doing it wrong 🙂 but I have to try the solution to minimize that discomfort. thanks for the video! saved!
Excellent video. Great explanation and analysis. Thank you for posting.
Very solid advice sir. Greatly appreciated. I’ve recently replaced my RDL’s with these, was looking for a good way to load it with a DB. Thanks
So useful and relevant. Thank you
Damnnnnn now I know how to do it right man. Thanks a bunch Bret.
This is my favorite move. Cured my back pain with it but had to go with a heavy plate and good form. I have seen some very poor form over the years. Yet, with YT, form appears to be improving overall. I took a 14 year break from t raining, just started getting back into it, and the variety of moves I see at the club is surprising.Years back, I was the only one doing stationary lunges at the gym, and now I see all types of lunges being performed by others.
Did you see good glute and hamstring development?
@@gm836 It definitely strengthened the lower back, glutes, and hams.
@@bg147 so the muscles got bigger? Sorry that’s what I meant… hypertrophy.
@@gm836 I figured that is what you meant but didn't have much of an answer. I was pounding lunges at the same time and it is difficult to know if the back extensions generated any hypertrophy. There were gains but I am not sure if the back extensions added muscle. They toned, added strength, eliminated back pain, and shaped my rear. I have a big butt and hamstrings and have to think the back extensions created some growth. At this point, I don't want more mass in those areas. Overall, the extensions really hammered the lower back, glutes, and hams. I swear by them.
How heavy of a plate? Thanks.
Incredible video. Learned a lot and cant wait to use the infos. Thanks a lot.
Great video, and love the Candito tank top ;)
Fave excercise ❤️
Awesome video very good exercise for back and knee
I hurt my back today and I’m glad I found your video because I knew I did something wrong
I really appreciate your videos. Thank you so much. 💯
This is a very comprehensive video Bret. I honestly didn't realise how the differences in technique targeted different muscles so significantly. Would you say that maintaining a neutral spine throughout the movement hits the erector spinae more so than the rounded upper back - posterior pelvic tilt variation?
rare information! thanks!
Thanks for the video! really informative! Love your work
goddamn Bret....you know your stuff !!!! Thanks
Bret, you're the man.
I was wondering if you thought straight sets of 20-30 would be better than doing 54321's (iso hold for 5s, 5 reps, iso hold for 4s, 4 reps etc...)? For size, not strength.
Why have I only just found this, my ass is on fire seriously 🔥😁
🤣
"Like you're humping the pad" LMAO!!!!!!!!!!!!!!!!!!!!!!!!!!
Great variations of workouts!
I tried doing nordic hamstrings then back extensions. I think back extensions made me run faster.
Hyper extensions are actually not easy. Wore a 30lb weight vest today to add to my bodyweight of 214. Did them slow/controlled for max time under tension with full pause/squeeze at the top, slow negative all the way down, etc.. Just 8-10 ten rep sets has the lower back, glutes, and hamstrings working!
Good advice and thanks.
Very informative 🧐🧐👏🏼👏🏼
Amazing video!
That T-Shirt DOH!!
Please do full video on B.Ext. for working lower back. Thanks
Used the band, feel it straight away, then with band with 10kg, 😳 🤩
Will try this. Every time I do back extensions my low and mid back get fried. But I have built-in load.
very nice 10/10
That Jonnie Candito tank tho.
Bret - thanks for this fantastic video! Any thoughts on the safety of using this type same machine for obliques?
lol @5:10 "like your humping the pad"
Candito!
thank you for not having a bunch of loud stupid music at the start of your videos
Which one is better for Lower back
I value and appreciate all of your information! I can't believe I waited so long to worry about what my butt looked like! Question: Who makes the 45 hyper bench you are demonstrating on? Thanks so much!
Can I do this with a broken ankle? I’m look for exercises. No surgery 4 weeks out
Great vid. What about doing them on the GHR machine? I don't have a back extension machine at my gym.
2:43 for glutes & hamstring focus
💪💜💪Yes I love this one..( ) ( ) I Really feel the 🔥
If the gym doesn't have this ? Then how would you do similar ?
Let’s sum it up.
I'm 5'3 and at my current gym I have to stand on my tip toes to be able to bend at the hips without the padding being in the way. Is it bad that I have to stand on my toes?
I have the same issue
#shortgirlproblems
Question, I did this the other day after I was feeling back pain for the first time and it actually felt so good afterwards, like really good. The next day I was in pain. Now I don’t know if it was from this specific machine or maybe something else that I was doing but is this safe for people with scoliosis? I have two titanium rods in my back I was just wondering if this is something that I can do with having that in my spine? And if I SI pain?
Can you show how to do glute hame raises or hyper extensions if your gym doesn't have a GHR machine or a roman chair? Preferably with no equipment, a bench, or a ball.
I have strong lower lumbar erectors but weaker thoracic erectors how can I isolate those muscles better?
What causes the pain in the back of knee if doing straight legged back extensions? Is it hamstring tightness?
Thanks for video. Can you Tell me The name of The back extension model you are using. Thanks!
Johnnie!
2:12 how to target lower back
Hi Bret, i'm struggling with almost all excessive that associate with lower back, i'm at a beginners face, but i've been doing on and off training for a few years. i watch a few of your lower back extensions videos, and i understand what you say about activating glutes and hams, that rounding on the upper back helped me with the technique, but i'm not sure what should i feel when this is perform correctly. would you give me some tips on what should i feel if i perform it for a higher rep range ? i use higher rep range when i'm understanding the movement, so i can feel the heat of the muscle activation.
Can you hyperextend if you're doing your last set to failure? That way you're working your glutes and lower back?
Hey Bret, Little off topic but I have a question. I've been doing glute bridges for a couple days and I can't seem to get the form right, I am feeling it more in my lower back than anywhere else even though I keep my abs tightened. I have anterior pelvic tilt and it makes it difficult to keep my back straight while doing them, but glute bridges are one of the best exercises to correct this so I'm in a real catch 22. it's frustrating as you can imagine. Anyway, do you have any advice on how to help this?
Not brett, but for me i needed to move the barbell further down the pelvis. As I do the bridges i keep my hands from allowing the bar to roll up the stomach. This puts much more resistance on the glutes rather than the hamstringdsand lower back.
Lol this the dude that knocked tf out
I get that knee pain. Am I still able to point my toes out for glute activation if my knees are bent like that?
hi, when for a long time now i am doing the 45 degree version, and i try to go down as far as i can go...i think i round my back when i am in the lower position. So i am confused here, because i have read lots of things on the internet. Should one round the lower back (when doing back raises) or not ? Others say lower back always in neutral position, i.e. slighlty arched , while others say doesn't matter if your lower back is rounded as u go down, however, do not hyperxtend at the top.
which is correct really...? It's ok for me to work the glutes as well as the lower back, but i would like to keep it more on the lower back
Which is better for back strength - 45 degree or horizontal roman chair?
Are your calves supposed to burn during these? Cause mine do! Or maybe cause my machine where the foam rolls are they can’t move higher
i usually to hyper exten. last on back day for erectors, but now im careful since straining my low back a couple of weeks ago doing weighted hypers = snap city.
What is the brand of the lower back extension machine
Bret i have muscle imbalance in my spinal rectors. I was thinking of doing single leg hyperextensions or single leg deadlifts. What is your advice?
nice tank bro
Bret, I seem to keep getting lumbar pain when working out, would this exercise help?
My favorite way to work the posterior chain. Any other way I just can't feel it.
Hi there how can I do the back/glute exercise which is rounded over and dare I say humping the bench I have no bench at my new gym, Im in Saudi Arabia so will not have access to another qym, all ideas welcome Thank you
what is that bench on the left called? the one with a half-cyllinder cushion
They can be called either a GHR (glute ham raise) or a GHD (glute ham developer)
I get knee pain every time. So frustrating.
What brand is the hyperextension machine Bret is using ?
Elite FTS
@@Lorij24 thank you Lori, very kind of you to respond and much appreciated !
I just noticed the size ratio between his arms and calves, lol
Where is the written article, anybody?
Anyone know the manufacturer of the roman chair machine Brett is using here?
Elitefts Professional Back Raise
And targets the glutes less?
Where can I buy one?
Who else came here after read page 103 of Glue Lab? 😅
Four years later and still no answers to his peeps from Bret.....
Quem vai atende essa linguagem