Why are back extensions so hard?

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Back extensions cause us to bend forward and push back creating up to 6,000 newtons of compression around the spine, at best putting unwanted pressure on the lumbar spine and at worst causing disc herniation. But apart from this, it’s just not an efficient way to strengthen the back.

What muscles are used in back extension?

The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. This bundle of muscles lies in a groove along the vertebral column. These muscles extend your lumbar spine.

Does back extension machine work glutes?

When used as intended, lying belly down, the back extension machine trains your hamstrings, glutes, and low back. Back extensions are a great supplemental exercise to the squat and the deadlift for developing your posterior chain.

What is back extension good for?

Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spinae, which supports the lower spine. Back extensions also work the muscles in your butt, hips, and shoulders. If you have low back pain, back extension exercises might provide relief.

What do back extensions hit?

While the primary purpose of the back extension is to work the muscles in your lower back, it also hits your hamstrings and glutes, making it a useful exercise for anyone looking to improve in the deadlift.

Where should I feel back extensions?


How often should you do back extensions?

Unweighted back extensions can be performed every training day with about 3-4 sets of 10-15 reps. Weighted back extensions can be done 2-4 days weekly. Unweighted extensions and holds in the extended position can also be performed during the warm-up to encourage activation for the training session to follow.

Can back extensions replace deadlift?

While back extensions don’t completely replace deadlifts, they are an effective alternative for strengthening the lower back and glutes. You can use the back extension in place of the deadlift if you have an injury or if you’re in the off-season from competitive powerlifting and want a break from deadlifting.

What part of the glutes do back extensions work?


Are back extensions good for hypertrophy?

3. Back Extensions/Hyperextensions. Our third favorite lower back exercise is the back extension, also known as the hyperextension. This exercise is fantastic for improving the lower back hypertrophy, muscular endurance, and strength.

Why do back extensions hurt?

Active extension movements cause pain by overloading the structures of the lumbar spine. These may be sustained extension forces or frequent moderate-load extension movements. The compressive forces on the lumbar facets are greater with active paraspinal muscle contraction(5).

Can I do back extensions every day?

This is an exercise that can be done every day before and/or after training. Remember that we’re talking about a back extension, not a hip extension—literally flex and extend your spine.

How long should I hold back extensions?

For the back extension hold, hold your body in the top position so that your torso is right in line with your thighs. Hold this position for two sets, with each one lasting 15 to 20 seconds.

Are back extensions good for sciatica?

What exercises help relieve sciatica caused by a herniated disc? If your spine specialist said a herniated disc is causing your sciatic nerve pain (also known as lumbar radiculopathy), he or she may recommend 3 sciatica exercises: prone on elbows into press-up, upper back extension, and opposite arm and leg extension.

How much weight should I use for back extensions?

The average Machine Back Extension weight for a female lifter is 90 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Machine Back Extension? Female beginners should aim to lift 28 lb (1RM) which is still impressive compared to the general population.

What’s better than deadlifts?

A good deadlift alternative is the barbell hip thrust. This movement involves fully extending your hips, helping you build glutes of steel. Another option is the kettlebell swing, which builds explosive power and strengthens the posterior chain. Plus, it works pretty much the same muscle groups as the deadlift.

Can I get big without deadlifts?

Can You Get Big Without Deadlifts? Yes, you can get big without deadlifts. However, the deadlift is considered one of the best compounded movements to build strength and mass for the posterior chain (glutes, hamstrings, low back, traps, and erectors).

Do back extensions work abs?

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 obliques — are engaged throughout the exercise and work to stabilize your body and protect your lower back from injuries.

Do back extensions make you taller?

If you regularly perform the Mid-Back Extension, you will notice a change in your posture and you will stand taller and more confident with a stretch through your chest and stronger upper back muscles.

How many reps of back extensions should I do?

Seldom is more than bodyweight used in these exercises, and usually 10-15 reps are performed. It’s better than nothing, but back extensions offer a lot of benefits for both athletic and physical fitness improvement if they are taken seriously.

How do I get a super strong lower back?


Is back extension compound?

Compound exercises – movements that use multiple joints of the body at the same time – like deadlifts and squats do their bit to strengthen the lower back along with other muscles of the body. But back extensions, or hyperextensions as they are known in gyms and fitness circles, are a great isolation movement as well.

Is back extension good for herniated disc?

One of the most common treatments for herniated discs is lumbar extension. The theories about how and why extension of the spine helps this state that in extension of the spine, pressure is removed from the anterior portion of the disc.

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