Table of Contents:
Back Extension…You’re Doing It WRONG
Video taken from the channel: Coach PJ Nestler
How to: Hyperextensions for a Stronger Lower Back
Video taken from the channel: Criticalbench
Lower Back Hyper Extensions
Video taken from the channel: Naked Nutrition
Low Back Pain and Hyperextension | Trevor Bachmeyer | SmashweRx
Video taken from the channel: SmashweRx
Hyperextensions Back Extensions Lower Back Strengthening Exercise
Video taken from the channel: Health Hunt
The WORST Exercise for Lower Back Pain Relief
Video taken from the channel: V Shred
Do This EVERY Day | NO More Low Back Pain! (30 SECS)
Video taken from the channel: ATHLEAN-X™
Hyperextension Benefits and Tips For a Strong Lower Back Hyperextensions Summary. Mechanics Type: Isolation (An exercise that involves one joint movement). Force: Pull (A Hyperextension Benefits. Many people find when they perform Hyperextensions for their lower back, their squats.Muscles Targeted: Hyperextensions mainly target your lower back muscles consisting of the erector spinae which are the large paired muscles (known as “extensor muscles”) in the lower back that hold up the spine.
This exercise also targets your hamstrings and.F Kyle Hyperextensions are very effective exercises for strengthening and build lower back, thighs, and buttocks as well, preventing the risk of early spinal injury, and tendons. Do hyperextensions after deadlifts for complete exhaustions of back lower muscles.The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored.
Hyperextensions, or back extensions as they are also called, train your lower back muscles. This movement focuses on the erector spinae muscle, which is responsible for extending your spine. The top part of the movement includes a small amount.Bench Roman Chair Back Hyperextension【Ship From USA】 Adjustable AB Bench Hyperextension Exercise Strength Training Back Machines. 2.4 out of 5 stars 8. $99.97 $ 99.
97. FREE Shipping. Fitfulvan Roman Chair/Back Hyperextension Bench Adjustable AB Back Abdominal Exercise Sports Machine with Handle for Strength Training Home Fitness.
Lumbar hyperextension refers to the exaggerated arch in the lower back Most extension-based athletes (like yourself) find themselves in excessive lumbar hyperextension all the time. Whether they’re walking, running, weightlifting even just standing around in what they consider to.The hyperextension serves a handful of purposes: It strengthens the posterior chain (lower back, glutes, hamstrings).
It can be used as an assistance movement to.Now, lower back extension, basically just a way of strengthening your lower back muscles. Very important for a lot of people that have weak backs.
Now, some people also call them supermans. And the.Hyperextensions done on a consistent basis are one of the best things you can do for your lower back health. They are not only a great back workout, they are also one of the best exercises to prevent lower back injury. Most orthopedics agree that one of the very best things to do for your lower back is the hyperextension exercise.
Though the hyperextension exercise is classified as a lower-back move, it is also effective at strengthening your abdominals. Your abs – the rectus abdominis, transversus abdominis and side.Hyperextensions function by strengthening the lower back muscles. Such exercises increase lower back flexibility and minimizing the risk of injury. Bodybuilders use hyperextensions to protect their lower backs from the risk of injury from lifting heavy weights.
Get in shape with back extension exercises. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.The back extension is a lower body movement, despite what you might imagine by the name.
It’s also known as the hyperextension, which strengthens the glutes and hamstrings. In this demonstration, I show you how to a hyperextension with proper form and how.The reverse hyper is a machine (and exercise) that decreases compression on the lower spine.
It also strengthens your hamstrings, glutes, and quads. It’s typically used after a heavy training session (squats and deadlifts especially), or for accessory work. Here you.
List of related literature:
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from Orthopedic Rehabilitation Clinical Advisor E-Book | |
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from Pregnancy, Childbirth, and the Newborn: The Complete Guide | |
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from Stretching Anatomy | |
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from Schroth’s Textbook of Scoliosis and Other Spinal Deformities | |
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from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide | |
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from Pilates Anatomy | |
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from Physical Activity Instruction of Older Adults | |
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from Maternal & Child Health Nursing: Care of the Childbearing & Childrearing Family | |
| |
from Natural Bodybuilding | |
| |
from Natural Health After Birth: The Complete Guide to Postpartum Wellness |
109 comments
Shit? Jeff’s nearly 45
Man must have found the fountain of youth
hey Jeff you’re awesome dude, respect and love from Ocala Florida from the young 50 year old nurse.
That is wrong posture you don’t have to go back that much further.
I have bad lower back and just got my life’s third lumbago. Started to watch these videos and thought I would have solution from video, but soon I found out after five videos that I am totally out of shape and need lots of fixes. Started to go to gym couple weeks ago and looks like before I continue that, I have to fix my body first.
Thank you so much Jeff for your channel and info that you share! I learned a lot of new things what I didn’t learn from last physiotherapist locally.
Can I ask have you got any good diet programmes available i go to thr gym etc.but need a good food programmes to go with it many thsnks
The Video would have been better if you quickly went over the basic positioning of the exercise such as the correct adjustment of the equipment and etc. Thanks for the good tip though!!
I like this tip. I have had an issue with my lower back for awhile now. I want to know what the best thing to do is. I want to do deadlifts again because it is a good compound movement but I am scared to do it at all. What would you suggest that I do in order to get to that point of not being scared of my lower back being hurt again?
I wish I knew about this earlier and how bad the pain would feel. And I’m only 21 and i can’t even stand or sit in a good posture without discomfort in my lumbar.
I would like to see more exercises. There is a lot of explaining, which is good, and time seems short to show exercises in more detail
Great video, Jeff! You touched on the hips and glutes but could you make a video about SI joint pain and the muscles that insert on the pelvis (vastus lateralis, IT band, tensor fascia lata) and how they cause SI Joint back pain? I treat a lot of patients in the ER who have “disc disease” but my exam points to their SI joint(s). As someone that suffers from this I am acutely aware of the propensity for people to often blame the low back and spine and miss these muscles and SI joints. Thanks!
after doing this my lower back started to hurts is there any solution for this please help me out.
Whats that gray exercise bike you have there? What’s it called, I’ve been wanting to get one of those for an affordable price $200-400
My grand father has also the same body and it is without exercise
Well… I think you should show the it all again. But without he clothes so we see the muscles properly. Or not so dark clothes
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In many cases yes but for those with NO back pain or injuries to the spine, this movement can be extremely beneficial.
The only thing is the setup. But I found very working exercise. Thanks Athlean-X
He is so right! I have low back pain and I discovered that doing “Superman’s” on the floor at home have helped me tremendously. I will hold the Superman position for 20-30 seconds for 3-4 sets and I immediately feel better.
Please make a video for how to increase pull up reps? Which exercises can help to increase pull up? How can we improve our strength?
Watching this as I recuperate from lower back surgery from a herniated disc
Man, you’re a life saver, I had pressure in my low back everyday, since I started doing this, is a miracle!!!, Thanks
Am I supposed to continue doing this exercise even if it really hurts???
Hello Athen.. can you please make video how to perform this exercise on the edge of a bed. This will be helpful..
This has helped give relief from SI joint and right hip pain
Thank you so much Athlean x, you’ve helped me regain a better quality of life, I’ve been suffering with chronic back pain for years, I tried this and instantly feel a large improvement, will be practicing daily from now on. Thank you so much brother, thank you so much. ❤❤❤❤❤
Do you have any videos of differences between close vs wide vs close/wide grip on pull-ups?
The worst muscle spasm is that of the erector spinae (lower back)..It happened to me 3 times, 1st time I laid on the ground which was a very bad idea, I couldn’t move and breathe properly because it would hurt a ALOT, it felt like the cramping muscle was gripping my diaphragm from expanding, they had to call an ambulance. The second time it happened to me I stood up until I learned standing still will make it worse, so I had to stay calm, breathe (5% of lung capacity, it was all I could get), and each time I stepped forward, one side of the muscle would relax and I kept walking for 1 hour+ slowly until it calmed dow, then used a hot water bottle. The third time I just did the same thing, stay calm, don’t lay down and walk slowly from one end of the room to another and breathe slowly until its over.
Is there any alternative equipment we can use at home? Can you show us? Thanks
For me not rlly a back pain but my lower back keeps on clicking when I get up from a chair or something like that and I don’t know what to do and I think it’s been weakening my back slowly. Can anyone help me with that
hi sir please upload a video based on home work out with complete body work out
This is the only channel which has shown a diagram of the affected muscle area (the lower back).
No one even speaks of it as a back muscle exercise. Everyone says its a hamstring exercise.
Thankyou for actually showing the correct usage for the machine.
I’ve been doing this simple move for about two months and I have to say it’s probably the best thing I’ve ever added to my workout. I recommend to all my clients to do it along with the “bridge reach-overs” and I’ve seen every single one of their back pain or bad posture disappear. Amazingly simple. Amazingly helpful.
. Hi Vince I just want to see your programs and helping me so much I used to be a severe diabetic I waited on 280 lb and now I weigh 175 I have 23% body fat in 33% muscle mass is that pretty good or what now I’m diabetic free I’m doing the good work bench thank you so much for helping
welp i just did it all wrong today…haha whoops. Even though it seems so simple, there are people like me who have no idea how to do these small things. thank you:)
Oh man! You getting alotta hate your way. Wanna see what you got to say bout it
I really hope this works I’ve had back pain for the past 4 months and I’m trynna make my dream of football come true but it’s really hard wit this back pain
Every once in awhile my lower back hurts. I can’t wait to start doing this. Thanks Jeff. Always the best content!!!
nicely explained… I needed this….thank you brother…
God bless you.
Regards from Bombay India
Oh damn. It’s gone away immediately… What dark magic is this??
Any suggestions for alternates focusing same movement without the need for a bench like this one Jeff’s using?
I have a pinched nerve in my low L5. Creates severe hip lower back pain. Been going to the chiropractor for 5 months the hole that the nerve goes through went from 12% open to 69% open so far. But still have to sit and relax after 20 minutes of work. Any opinion?
Can you cover the topic for cross cables, I want to know how to work the back with them
Is the Locust pose ( https://www.bikramnl.com/en/bikram-yoga/the-bikram-yoga-postures/) a reverse hyperextension that’s engaging the glutes? That could be a way to simply do it on the floor.
Could you review fitness products. Tk be more particular could you review the x bar flyt
TRED IT AND COULDN’T EVEN LIFT TWO TIMES….I’LL KEEP TRYING THO…!
Can everybody please already stop, just because you watched a video, doesn’t mean Vince doesn’t looks good and that his advice is not good, maybe some people like to watch him better than Jeff and that is alright.
Thankyou Jeff for this video really helps as I suffer from this pain every morning.
Man, you missed a huge opportunity to teach here man. First it’s a Roman chair, also it’s used for “hyperextension” because once you use you’re erectors to get back up to a neutral spine you then squeeze your glutes keeping that neutral spine and this will give the appearance of hyper trunk extension but really it’s just a hip extension follow through. Much like squeezing the glutes through at the top of a deadlift. Which is why this is a great accessory to it.
I been watching this man for a while and never had anything against him gave me great advice even if he did copy im still gonna watch him every damn bodybuilding youtuber is gonna give the same advice one time its how they explain it and he explains it good so keep doing what you doing vince
I just started doing this exercise and feel a noticeable difference after just two days. My question is it okay to do it more than once a day? Like once in the morning and then once at night maybe? Thank you very much
You’re AMAZING Jeff! Thankyou, you’ve saved me from so much pain due to your advice via videos. I’m currently working on correcting my posture through years of beatings. Just like you said, you don’t just get a bad posture, you do it to yourself.
Hi Sir.. I have disc herniation problem in L5. Can i do this exercise you have shown in the vedio?
Why does my lower back click when doing certain ab exercises
Outstanding….we just bought a “glute, hamstring, developer”,from Rogue,….wasn’t cheap but fortunately it does get used very often. I’m gonna try Jeff’s way tomorrow. Thanks for the videos!
Degenerative disc in the l4 and l5. It was only a matter of time. Now its fused.
Superman’s work too.
Dude, love your content. But you need to fix the lighting issue. Too much light on your face and it looks overexposed. Just thought of sharing it.
Thanks Jeff. I’ve been following the AthleanX Inferno Size program and yesterday my lower back twinged during the jumping squats. Now I’m back to how I was about 2 years ago with lower back pain. Once the pain eases I will start incorporating this into my warmup routine.
I eliminated my back pain by deadlifting and doing pendlay rows. But I had to stop doing both bec of a pinched nerved from the vertical compression. I’ve been doing reverse hypers for months, but my pain/instability has returned, although it is less than before starting the heavy lifts.
Thanks for sharing this.. I will try… and if I could resolved my back pain issue.. I will try to remember to comeback and tell you
..
In huge problem… Plz tell me how to get relief from cervical pain. I m only 16 yrs old
Form is off an this will likely cause more pain than anything
First of all, awesome channel.
In the past 2 years I’ve lost 120 lbs and I’m now concentrating on building muscle. One particular area I want to focus on is the glutes. I’d like to see a video dedicated to some good glute workouts. Keep it up!
Hi Vince
Can you please suggest some exercises alternative to skull crusher. I find it really hard to control the movement..
Thanks
This was a very helpfull video. I always did this wrong apparantly Tks for the explanationI subscribed!
Thank you and please live forever..my 3 years Issue has been solved after practicing this!!
Please show us some good exercises to make a fit strong butt with no fat or even big size!
As Im watching Im cringing because I destroyed my hamstrings couple of days ago and D.O.M.S is wreaking havoc especially as I age.
Fuck off guys both of them are diff and unique in their own ways.
Okay. I’ve had debilitating lower back pain nearly every single day in the mornings for the last 1.5 years. I started doing these 2 days ago and the first sets weren’t pretty as my back was spasming. However, I’ve had 2 mornings without back pain. You may have just changed my life.
This was very helpful. My trainer, who is an Olympic weight lifter, never told me to stop at the top and not hyper-extend.
Thank you for the nice Video and greetings from Germany. For me one question remains open:
I used to put the pad much higher than you. It seems you put them at the thighs. I put them more up to the pelvic. Am I doing it wrong? Why?
Thank you very much for your wise answer in advance.
I’ve been taking pain killers from my doctor for over 5 years now and his advice is nobody knows anything about how to detect or fix lower back pain(crap doctor) and I’ve foolishly gone along with that (I’m an idiot). My x-ray shows perfect bone alignment???
You’ve just given me a whole world of hope to begin getting all the right areas of my muscles re-conditioned to their best so at least I have a really good chance of getting rid of my nagging issue.
I used to do these types of exercises some years ago and always had a strong pain-free back.
I hadn’t realised how beneficial this type of training was then and a few years after stopping the training the lower back pain begins.
So cheers mate for reminding me of something I used to do very frequently that I had completely forgotten about.
I am so excited with expectancy in getting started again with a real sense of positive results that at some point I can ease off the pills for good Thanks for this video, the skeleton really helped me to understand my weak areas.
Please don’t stop updating your channel just because of what that guy says about…. This really shows that you are making in the industry I’ve learned a lot from your channel ( copy or not ) no one gonna change my mind about you. Haters back off!!!
I wear a duty belt everyday, any extra treatment for lower back you would recommend???
Hey Jeff big fan of the channel! Not sure if you’ll read this, but figured I’d give it a shot. I’ll be turning 39 this year and had back surgery for scoliosis when I was 15. I have two rods with fusion in my lumbar area. I just recently had a follow-up appointment with a back surgeon to go over my most recent X-rays and MRI. The pain over the years has been getting worse, that or I’m just getting older;) Anyways the results were a ruptured disk:/ I was given three solutions, more fusion, disk replacement, nerve block. The doctor suggested the nerve block, that because the other options could have a bad outcome because of the fusion I already have and puting a new disk in would be too much work to bare on that area. Not to mention he said my condition is only going to get worse. So I’m choosing the nerve block, and crossing my fingers that some new treatment becomes available in the near future. I plan on changing my work out routine with looking out for my lower back and building my core from scratch. All of this in an effort to supporting my lower back with a solid core. Looking for advise with my tricky situation. Any help would be greatly appreciated
Thank you
THANKS for posting this! We were doing all these days with incorrect form. Can you pls post the video about how to do “Incline Sit up”? (Sample Link https://www.youtube.com/watch?v=KaefUzFR35g) Whenever we do this exercise, feel lower back pain and it would be great if you give some ideas about the correct form.
Hello Vince, thanks for all the workout videos. Can you please make a video for shaping up lower pec muscles for chest.:-)
No vision. Please an video with vision to see your recommended tips for stronger lower back starting from lower point. Thank you.
m8 u just saved my back. i have been doing this for the past 6 months and my goal was to get a stronger lower because i have a bad posture. bless ur vid
Thank you so much. I’ve done this exercise for six days and it has helped my lower back pain already. Thank you again!
Please show us some exercises for the hamstrings especially some without machines:D
What is the name of the exercise machine that you are using? Thank you.
Other people say to bend the lower back while going down, that is, do not keep neutral spine posture. Who’s right? I don’t want to hurt my back again.
how do you feel about bridging? full bridges? check out Al Kavadlo.
physio said stay away from this exercise as it puts huge pressure on the lower vertebrae
Graet video n thanx to ur videos im seeing my abs for the first time! Keep up the good work buddy and ignore the haters!
Jeff doesnt have bones. He has YouTube gold, silver diamond play button there
I’ve had some lower back pain and I can feel it on my feet when I walk. I just feel like getting a foot massage every time. I noticed that I have never given attention to lower back exercises. It has been almost two weeks now and I am having some fears that I might not be able to work out again. I sit on a wooden chair at my workplace for almost 6 to 7 hours plus and I can feel some pain especially when I don’t get proper support for my back. I took some muscle relaxants but I don’t feel that it’s helping. Two weeks ago I lifted some benches and desks and I believe that was the cause for my back pain. I can still bend a bit but not for too long. I don’t want to take risks. Jeff, is it okay if I follow this lower back exercise shown here in this video? Any expert advice, please?
alsways very good Content and a very symphatic guy (no homo).
I love how everyone just watched this one middle aged guy’s angry bitter ass video and turn up in sheep droves to leave hater comments. y’all realize nobody in the real world actually cares about the cat fight dramas in the YouTube fitness community right?
I’ve been doing your workouts and they helped me so much. Thank you
Vince is the best i watched alot he is better than Jeff fuck Jeff
Hyperextension is bending the head beyond the upright position
This particular exercise may not be for everybody…This is great for athletes at the high school, college or pro level. In this video, Coach Anthony goes just beyond straight which is fine for many BUT not for all…Backs are very finicky and some individuals will find certain sticking points in the movement. As anything goes with exercise, if you experience pain, avoid this movement and go with something less advanced.
Is it bad that when i do this, i feel a soreness around the sides of my sower back?
Awesome vid,i am not sure if i have been doing it wrong but i have been doing this for a while and my back has been hurting
After doing this exercise, how often can we return again? Plz tell me
I believe you. You fixed my lower back pain. Your “Pain Free Abs” video was enough to do the job. All the tightness of my lower back and left glute gone magically in just two days. I am forever thankful to you for that. You are a beautiful human being. Lots of love from India.
Actually my issue a bit.different here, I do have lower back issue but not usually, what I mean is, i dont get low back pain during my workouts but only during back workout, I have them when sweeping my home, bending over for sometime engaged in some activity and the like and that goes away soon as I stretch out lying on my back usually on the bed. I’m going to try this thank you
Sir great respect for you…
Learning new things from your videos
could you get more out of this by putting the weight on top of your head (increasing the lever arm)? what diff. do you get out of this if you hold it for a 6 count at the top (body straight) as opposed to using weights?
Yes it can but if you’re doing more than just this movement in your routine and you are not in any pain, this can prove to be a very helpful way to strengthen the lumbar spine.
ATHLEAN-X: Look that is YOUR spine!
Me: Fuck!! put it back!!
With only bodyweight?
You can exhaust yourself without weights by doing more slowly and squeezing like a hell at the top. I personally dropped this exercise pretty much off from my workouts, because i feel deadlifts are enough, and if i want something extra i like good mornings better.
First reaction seeing you I was like, I want your body. Don’t misunderstand I’m just being honest.
Omg! It works for me.. thanks. I tried this coz i have backpain from work out then suddenly gone.!
I disagree in part. Full hip extensions what you called a hyper extension is normal as long as there is no bent in the knees.
Scapular retraction and a slight cervical extension seems to work also the thoracic spinal erectors.
I feel like this video is perfectly fine but another common mistake is people think this is a back-exercise when in reality it’s a hamstring exercise typically. If you squeeze your butt and keep your hamstrings tight, you’ll be able to lift way more and notice it’s your whole posterior chain that works to bring you up. If you are bending over to pick up a quarter at the knees (like a dumbass), you can usually do it without face planting. Even though our weight is located far in front of your body. That’s b/c you’ll naturally tense your hamstring and glutes to shift our centre of weight back over your legs and keep you in place.