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  #21  
Unread 01-15-2011, 09:40 AM
dresden dresden is offline
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Indeed, thanks!
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  #22  
Unread 01-16-2011, 11:43 AM
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Miknal Miknal is offline
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Quote:
Originally Posted by mrlakramondas View Post
I'm not lyle but in my opinion this is an exercise where it can be a good idea to really exaggerate the contracted position and hold it for a few seconds and then do a slow and controlled negative.

if you are using the exercise for sport specific purposes then that recommendation may change (or not).
Thanks, not using it for sports specific stuff, just generally strengthening the lower back.
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  #23  
Unread 11-04-2013, 04:54 AM
markedo markedo is offline
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Default Back Extension Machine Research

The articles on training technique are really informative. They really helped me alot!

In the comment section, Heidi asks:
What about the machines where you sit upright, lean a bit forward and then push the weight back with your back?
Lyle answers with:
I am no longer a fan. McGill has done work showing that the starting position of such movements is incredibly hard on the spine. Most machines start you in a horrible position in terms of mechanical advantage. So I stick with the movements discussed in this article.

Could anybody give me a link to the research? I've used Google & read quickly through various parts of McGill's book but could not find anything that stated this.

Reason I am asking is because I have a spondylolysis (defect in vertebra) and my therapist makes me and everyone else use these machines. With that research I could perhaps show them that it would be better to stop using machines and do Pallof Presses, Planks, sandbag carry & one arm farmers walk to develop "core stability".
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  #24  
Unread 11-04-2013, 05:23 PM
Ryker Ryker is offline
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I haven't gotten to this article before, but now that I've read it, I'm glad I did. I was always looking for the "proper" way to do back extensions, but now it seems there is no one way that rules them all. It's just that different technique will result in a difference in how muscles are hit.

Realizing that, I was hoping Lyle, or anyone else, for that matter, could elaborate on the difference between hitting the lower back dynamically and isometrically. For hypertrophy and strength, is it better to hit it dynamically? Or does it not matter, and all that matters is progression? I guess the thing I'm confused about is that I don't know whether to shoot for isometric or dynamic work when doing these. Is one better than the other in some ways, and if yes, in which?
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  #25  
Unread 04-26-2014, 04:02 PM
Ziltoid Ziltoid is offline
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I noticed the other day when browsing Cal Strength's old vids Pendlay has his Oly lifters do back extensions with the rounded back technique. Dig the special set up for it.

https://www.youtube.com/watch?v=bdmI5Ex8HMw
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