- Position thighs prone on padding. Hook heels on platform
lip or under padded brace. Place barbell on back of shoulders
and grasp bar to sides.
- Lower body by bending waist until fully flexed. Raise, or
extend waist until torso is parallel to legs. Repeat.
- 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.
Maintain barbell's position on back of shoulders when upper body
is lowered. 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. Although
articulation of waist is emphasized, some hip extension may accommodate
movement. Also see Barbell
Hyperextension and Barbell
Synergists (see comments)