Weighted 45-degree Back Extension (on hyperextension apparatus)

Weighted 45-degree Back Extension (on hyperextension apparatus)

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Position thighs prone on padding. Hook heels on platform lip or under padded brace. Hold weight to chest or behind neck.

Execution

Lower body by bending waist until fully flexed. Raise, or extend waist until torso is parallel to legs. Repeat.

Comments

Position pad high enough to evenly distribute body weight on thigh but not so high that range of motion is limited; abdomen should not press on top side of pad when upper body is lowered. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. See Arm Position During Waist Exercises. Although articulation of waist is emphasized, some hip extension may accommodate movement. If weight is positioned behind head, neck extensors act as stabilizers.

Also see Weighted Hyperextension and Weighted Back Raise.

Muscles

Target

Synergists (see comments)

Stabilizers

  • No significant stabilizers

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