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  #1  
Unread 09-29-2009, 11:45 AM
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lylemcd lylemcd is offline
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Default Back Extension Technique

Article on the main site
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  #2  
Unread 09-29-2009, 12:38 PM
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Mantis Mantis is offline
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Respect, Lyle!

You surpassed yourself again!

Regards,

Mantis
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  #3  
Unread 09-29-2009, 02:01 PM
DanceDiva DanceDiva is offline
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Sarah looks entirely too happy in those weighted pictures.

Love the training articles.
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  #4  
Unread 09-29-2009, 02:13 PM
Marc1000 Marc1000 is offline
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Great article.

Let's say someone is using added weight with the back extension and utilizing a low pad position. Does the RDL offer any additional benefits to back extensions performed as above? I could only think of added work the upper back.

Thanks,

Marc
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  #5  
Unread 09-29-2009, 02:18 PM
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lylemcd lylemcd is offline
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as noted, it really depend on what you do with the low back. IF you kept it flat (essentially mimicing an RDL on the back extension bench), RDL's wouldn't offer much different. As noted in teh article, I typically use round backed stuff on the machine and RDL hits low back isometrically.
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  #6  
Unread 09-29-2009, 02:24 PM
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frank yangs left quad frank yangs left quad is offline
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Great, absolutely great. You made me get to training 30 mins late cause I had to read this first. Tried the pause at the top. Wish I hadn't, I feel like death

Yeah, great article.
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  #7  
Unread 09-29-2009, 02:36 PM
Marc1000 Marc1000 is offline
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Thanks Lyle.
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  #8  
Unread 09-30-2009, 10:23 AM
Spinola25 Spinola25 is offline
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Very helpful; I was doing it about as comprehensively wrong as was possible. That whole "hyperextension" misnomer is probably busting a lot of backs.
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  #9  
Unread 09-30-2009, 11:29 AM
TiEsQue TiEsQue is offline
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Great article! Thanks for posting this. It really clears up some questions I've long had about flexion & hyperextension, whether to continue to increase reps or add weight, and how to best isolate the erectors.

When doing back extensions on a horizontal bench, is there benefit to raising or lowering the height of the foot pad relative to the hip pad? Will securing the feet higher or lower alter the equation ie. help neutralize (or recruit) dynamic activation of the glutes and hamstrings?
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  #10  
Unread 09-30-2009, 12:01 PM
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No matter what you do, you have to have some involvement of the glutes/hamstrings to maintain hip extension.
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