Weighted Back Extension (on hyperextension apparatus)

Weighted Back Extension (on hyperextension apparatus)

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Position thighs prone on large pad and lower legs 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

Adjust lower leg brace so pressure is evenly distributed on thigh pad. 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 Hyper-extension and Weighted Back Raise.

Muscles

Target

Synergists (see comments)

Stabilizers

  • No significant stabilizers

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