STOP Doing Back Extensions Like This!

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The Roman Chair 45-degree "back extension" exercise is often performed with TOO MUCH back movement! Rather, I recommend locking the spine in place with an isometric contraction of the trunk muscles and moving about the hips! Collaboration today with ‪@thebarefootsprinter‬ with anatomy graphics from ‪@MuscleandMotion‬.
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Опубликовано:

26 июн 2024

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Комментарии : 609

@adrianbolton9279 Год назад

I want to train my lower back to be strong eccentrically and concentrically no just isometrically. I started doing back extension going through actual full lumbar flexion and extension. After 3 months of slowly increasing the weight from 10lbs to 35lbs, My back pain I've had for over over 2 years is gone. I used to be only able to sit for 30mins in horrible pain. I can now sit for an unlimited amount of time and can bend forward all the way through full lumbar flexion without pain. I've also been to 3 different PTs through this time and only 1 suggested to perform full range back extensions. I am forever grateful

@sonidoo5908 Год назад

Do you have a lumbar herniated disc?

@adrianbolton9279 Год назад

@@sonidoo5908 I don't know. I never got an MRI to confirm, but my x-ray showed decreased disc height at L5-S1. Not sure if I just sprained it or worse. My signs and symptoms were consisted with a disc injury though. The first week after my injury, ANY position except supine felt like someone was stabbing a hot iron through my back

@galacticwarrior4089 Год назад

@Adrian Bolton sounds like you definitely had a herniated disc wich is what I have. I'm doing KOT program and just bought a back extension. After months of no work I really hope this is what gets me out of the gutter

@adrianbolton9279 Год назад

@@galacticwarrior4089 Yeah I was going through PT school when it happened. Just didn't want to self diagnose, but pretty sure I did. Good news is today my back is pain free all because of the back extension machine. Hope you have a quick recovery.

@jo2862 Год назад

That's a blessing, praise God!!

@jonathanblaies826 Год назад

Great information! This content is priceless, thank you both for your time. 💪

@ZachGatesHere Год назад

This video seems to run head-on into other videos focusing on how constantly avoiding spine flexion results in greater back problems. TBH I intentionally use this (and the reverse hyper) to put light loads on the lower back to take the spine through a ROM and it's really helped me be in less pain.

@Coleman11900 Год назад

Thank you

@hssy2jrocker Год назад

This guy is pretty legit though. He trains Olympic weightlifters and powerlifters! But I guess it's not like there is one absolute truth. Some think one style is better, others think another is better. Just do what suits you.

@reclanton Год назад

my kung fu style is superior ;(

@hippie_4762 Год назад

@@hssy2jrocker Honestly I think the truth is still out on loading through spinal flexion. For now I just do both, a lot of training for stability in the hips and some light loading through flexion, mostly banded to make it less severe in full extension. But I think both sides have decent arguments and evidence supporting them.

@ronstewart5945 Год назад

He specified that rounding *under load* was the issue. Practicing flexion is always good to maintain mobility, just not under a heavy load - whatever that is for you.

@misterwill3625 Год назад

Great explanation of how to perform the exercises and why it should be done that way. Thank you 😊

@Amy.Scorpio Год назад

This is awesome. Thanks for clarifying this! It can easily be confused with glute-focused exercises on this which round the back, which isn't the safest idea for hip extensions long term

@UnskilledGrappler Год назад

As someone with lifelong lower back pain, I do it the way you suggest, and it helps me immensely. If I let my lower back flex, it’s pain city.

@vyvianalcott1681 5 месяцев назад

Walk backwards uphill on a treadmill for 5 minutes every time you work out. It's excellent for your knees and helps train your legs to provide a better foundation, which takes some pressure off your back.

@MobaCry Год назад

Thank you 👍👍👍👍👍👍👍👍 When I was doing this exercise I was in pain... So I am going to try it again but following your instructions.

@amberkay2591 3 месяца назад

Excellent video. Watched and immediately implemented. Can’t even begin to tell you the difference !Complete burn in my HS and way less tension on my low back. Great content !

@SabianCarthen Год назад

I’m not the expert but you could get a lot lower with a flat back if the pad was even lower than in the video. That stretch at full ROM has really gotten rid of my low back pain.

@xhalexj Год назад

you're right but then it's not about strengthening the back isometrically, you're then talking about stretching the back which is absolutely a function of the roman chair but not the direct topic of his statement in this video! :)

@rayres1074 Год назад

Definitely could.

@SabianCarthen Год назад

@@xhalexj makes sense. definitely can see how training both ways could be useful

@marledanimefan7186 Год назад

He cant cause he'lll fly ass first cause gravity. If they used a real machine with leg holders on the calves or a bit lowers then he could do that.

@NormanKonstantin Год назад

Yes you can, going lower will get your hammies involved more, what he showed in the video is a really good glute bias, both works.

@kikibah2001 Год назад

I like doing it with a fully rounded back long range, also isometrically with a straight back for short range loaded with weight. both are useful.

@DamianBrown Год назад

Great refresher!!

@its-violet Год назад

Thank you!!! I wasn't feeling the burn in the right lower middle part as I was supposed to. This video has been very helpful

@Adronomics 10 месяцев назад

Definitely place it below my pelvis. I do full rom on this with no to low load. Helps me with a lot of my posterior chain. Helped me overcome cramps too.

@James-em9qz 11 месяцев назад

This was so helpful...thank you very much sir!!

@samuelgaspar4742 Год назад

I agree that to overload the compressed formof the spinal erectors you should do like youninstruct. But there is place for rounding the back to strength the muscle in a stretch form, all with the respective intensity, volume and resistance.

@al-eteos-imhotepheru-bey3271 Год назад

Thank you, I had no idea I've been screwing this up the whole time.

@timonix2 Год назад

I have fairly good hip mobility so I like to have the padding even further down. That way I can have a straight back while going lower and get the full range of motion of the glutes and hamstrings. Closer to the animation at 1:30 rather than staying parallell to the ground

@SquatUniversity Год назад

I'm the same way!

@IolcanPK Год назад

Thanks for this video, man, it was really helpful and I wasn't mindful of this adjustment

@anc6023 Год назад

Thanks for the pointers in the back extension. Can you do a video tutorial on the reverse hyper? Thanks in advance!

@alibadran4467 Год назад

I was waiting for this for so long man

@blacksmithperformance Год назад

You can use this machine to focus on glutes and hamstrings or back extensors. If you're focused on the latter, keep the load light and hit high reps, 15-25. Don't let someone tell you that you're wrong for hitting your extensors with this. It's just a different focus.

@gfhrtg54 6 месяцев назад

Are there zones or ways to make this exercise focus on lower back and less on Hamstrings?

@blacksmithperformance 6 месяцев назад

To make it more low back focused, more through the spine vs the hip. I would recommend working with a fitness professional who can help you perform this correctly. I would also assess why you would want to include this in your program. People want to incorporate this if they have lower back pain but you should get a proper assessment first to identify if this exercise even makes sense for you. Hope that helps!

@rexibhazoboa7097 6 месяцев назад

@@gfhrtg54I swear I thought the form they just showed in the video WAS for lower back but now they are saying it’s for glutes and hamstrings. I thought the glutes had to flex and stretch to get work done.

@marcusmoyses3809 5 месяцев назад

WE CAN ACTIVATE GLUTES BY CONTRACTING IT, FLEXING AND RELEASE LIKE ANY OTHER BODY PART. WE NEED TO LEARN TO POSITION IT IN THE RIGHT ANGLE AND TIME AND USE WHAT MANY PEOPLE CALL NERVE (BRAIN) CONNECTION. IT TAKES FOCUS AND CONCENTRATION.TRY IT FOR ALL MUSCLES YOU ARE WILLING TO TRAIN.THAT IS WHEN WE GET RESULTS AND OTHER PEOPLE DO NOT. @@rexibhazoboa7097

@AlceuBap 5 месяцев назад

Fabulous! I've being doing it wrong, thinking that more bend means more results! Thank you for posting it!

@kimdavis7812 Год назад

FANTASTIC video.. I’ve been doing it wrong all along .. thank You

@michaeltwomey9751 Год назад

Great information! You’ve just saved my back!

@SquatUniversity Год назад

Glad you liked this one!

@artspark7697 7 месяцев назад

This exercise helped my lower back pain a lot and I was told by my orthopedic doctor that it is ok to do but if you have disc problems do not add weight.

@SnakeAndTurtleQigong 11 месяцев назад

Thanks so much for your help

@antony_daffurn Год назад

Another great video, reinforcing stability at the spine/core whilst moving through the hips. You've been a blessing to my clinical practice 🙂

@SquatUniversity Год назад

Glad you liked this one!

@mikewalkow1860 Год назад

@@SquatUniversity just letting you know there is a scammer on here pretending to be you,telling people, like me, that I won something! I was all excited for nothing...

@SquatUniversity Год назад

@@mikewalkow1860 thanks for letting me know - the unfortunate thing about doing giveaways - so many scammers come out 🤦🏼‍♂️

@mikewalkow1860 Год назад

@@SquatUniversity yeah, Maybe next time. I berated and insulted them well though! I was actually going to call your office, but I saw you were closed. I did ask a question above though, any way you could give your opinion.?

@dhilipsrihari3098 Год назад

@@mikewalkow1860 yeah im also belived that ,and now i realise that was not him, and now they asking my shipping address

@MichaelBurnsGuitar Год назад

Thanks heaps for the vid, changed my technique straight away

@Kyle-Duyck Год назад

Thanks for the vid!

@jamesforreal 7 месяцев назад

Much appreciate the video. I used to get lower back pain and avoided this machine until I sank the pads way down.

@JohnnyBoy87 5 месяцев назад

I needed this😅😅. Thanks!!

@rnegoro1 Год назад

Genius. I never thought of this.

@thomashannam1677 Год назад

Love to see ya'll working together 💯💯💯

@SquatUniversity Год назад

Thanks Thomas

@Mr.Beavis667 Год назад

Kneesovertoesguy enters the chat....

@FitFighter15 Год назад

ha ha ha 🤣🙂

@SomeKidFromBritain Год назад

To say what? Edit: nevermind, very low ROM

@staebs Год назад

I believe Aaron has more education under his belt. If I *had* to choose between advice from either of them.

@mrEugenieee Год назад

😂😂😂

@Mr.Beavis667 Год назад

@@staebs Yeah i kinda do to. But why not both? So full ROM with no weights and that limited ROM with weights?

@Andreluiz-dp2ho Год назад

Really good vídeo! Thanks!!!

@HDLifter 5 месяцев назад

My hyper-extension machine arrived today. Great tips!

@JuanCarlos-id7pv Год назад

Great video dr! Is this a safe exercise when dealing with a disc bulge?

@TheShapelessAndFormlessVoid Год назад

While it's true that for a hip extension this lumbar movement is not good, back extensions are actually a decent exercise for accessory work on the spinal erectors. However, it is a bit better to have a lower angle when performing back extensions, so performing the exercise on a GHD in order to place tension rather than compression on the discs is preferable.

@sunsh1n1ng 16 дней назад

Genuinely helpful nuanced comment in an otherwise black and white dialogue

@DanielLock-xy1ek Год назад

Nice that is amazing advice I’ll definitely do it this way from now on thsnks

@tlh7490 5 месяцев назад

Nice video! I love this exercise at least once a week, but I am able to flex forward more, with proper form, still working mid-low back. But yes, this exercise is done incorrectly by most. I see many use way too much weight. Thank you!

@pcolbourne8796 Год назад

I love these at the gym. Do you have an alternative for home workouts without the equipment?

@brachsmith 9 месяцев назад

Would love to see ways to integrate weight via a plate, dumbbell, and/or barbell. Where/how should it be held to be most effective?

@nicholasforth3586 Год назад

yeah no.. the reason why you should use that is because you can strengthen your erectors under tension instead of compression like the back would be if it rounds while standing.. I have degenerative disk disease and a few herniated disks.. doing this with a slight round going all the way down and only raising my body to horizontal is what has strengthened my back to the point of not having much pain..

@nicholasforth3586 Год назад

sorry just wanted to state i get these to variations have different goals completely but I dont want people to think rounding their back is all together a back thing because its honestly a necessity if you want your back to stay healthy and strong

@lawrencelee900 Год назад

There are some fitness RU-vidrs (Ryan Humiston comes to mind) who advocate for doing these with back flexion specifically to build more lower back muscle (in a bodybuilding context). If someone is able to do this under load without pain, is it still safe to do this with back flexion?

@ditz3nfitness Год назад

I've begun doing those for my herniated disc as a rehab and it seems to not hurt and actually feel good afterwards! Can only recommend these for people who struggles with lower back pain! Of course, done right!

@The.Ghost.of.Tom.Joad. 7 месяцев назад

Exactly. I'm a CPT and have used this to rehab people with moderate sciatica.

@stormrhode2330 Год назад

It's basically a good morning vs a Jefferson curl. Both have applications, but you need to really know what you're doing to maximize the benefit and minimize the risk of either, especially the latter (i.e., Jefferson curl).

@yf1177 Год назад

Bret Contreras (among others) recommends using a slightly rounded back to target the glutes more. This is the first time I'm hearing that this may increase the risk of injury under load. Hmm...

@metrock525 Год назад

Great video! But one question, if you load it "properly" (for back extensors) and do the movement, for the back extensors, is that bad? Isn't that just a great exercise for the back extensors?? To work them not only isometric like they do in so many other exercises, but to work them dynamically as well?? I've learned a lot from this channel, keep it up!!!👍

@teknikgroup7597 3 месяца назад

Thanks, I adjusted down the pads, grabbed a barbell and felt the burn in the Glutes....awesome. Thanks for showing the correct way.

@antoniodecorona1801 17 дней назад

Excellent video and information, thank you so much for sharing your knowledge with us Have a great a blessed life

@alexcope4144 Год назад

This is kind of contrary to what Brett Contreras (glute guy), says to do. He says to deliberately curve your upper back to turn off your spinal erectors to focus more on your glutes. Assuming the way you're coaching this is to train the hip extensors and low back. Thoughts/comments?

@ericgraham3344 10 месяцев назад

Thanks Bro!

@Morecolors 9 месяцев назад

Thank you !

@RealziesCuts Год назад

Thanks for helping me get this Right 🏆

@SquatUniversity Год назад

You’re welcome

@BELLSOFSTEEL Год назад

I am learning so much keeping up with your channel! 😂🙏

@SquatUniversity Год назад

Thank you!

@reddy3400 Месяц назад

@@SquatUniversity Can you mention the name of the Roman Chair you are using in this? I am 5'2" and would like to buy a decent one. It's been difficult to read all the reviews and get the proper chair. Thanks for all you do!

@jaredbarts Год назад

A lot of the "booty" themed back extension instructionals have the upper back rounded to hit the glutes more. I've always went with the single leg back extensions on the GHD, mainly for knee comfort, but also to avoid having to use weights due to the 45 degree being way to easy. For whatever reason, my knees never liked the 45 degree angle machines.

@Muslim_israeli 5 месяцев назад

This exercise save my lower from pain during squat and RDL

@tallrobshortpants7190 Год назад

I like to use this piece of equipment as a stretch device. Lower pad, then bend at waist keeping back straight to stretch lower back, glutes and hams, simply by hanging.

@AsifImran Год назад

Thanks

@SquatUniversity Год назад

You’re welcome

@beachchickensmedia 2 месяца назад

Ty!!

@SpinningSidekick 9 месяцев назад

Problems stem from the fact that the movement is incorrectly named by the gym bros. Rounding and then straightening your spine is back flexion/extension. Elevating the torso without rounding is hip extension. Keeping the lower back in one place while raising the upper back is a hyperextension.

@CilVine 19 дней назад

Thanks. Quite important, this.

@Super_BeastGirl Год назад

I needed this. I adjust this machine and adjust and adjust and it never feels right.

@sammy1995 Год назад

Hey thank you, just purchased one from Valor fitness and was trying to figure out where the pad should be set.

@FDKJR 4 месяца назад

Thank you!!

@Player-001 Год назад

I usually put the pad much lower, like mid-high thigh and do bigger rom, it fires up the hamstring like crazy.

@MI-mx3rh Год назад

When I fully extend my knees I get sensations in my feet and legs Also about the rom is it till my back goes from extended to neutral or till my torso is parallel to the floor? This thing helps my back slot but sometimes I get sensation in my feet and legs don't what goes right or wrong each time I do it but since my deadlift injury since last December roman chair is the only hip hinge thing i could do without producing extreme symptoms

@mikewalkow1860 Год назад

What do you think about doing them Brett Contreras style with chin tucked, rounded thoracic spine feet turned out neutral lumbar spine to target the glutes vs low back??

@Led.on.YouTube Год назад

Okay, I'll subscribe. Was literally looking for back extension forn videos about an hour ago

@SquatUniversity Год назад

Thank YOU

@domepiece11 Год назад

I think the pad should be even lower, so the top of the pad is below the hip crease. This allows you to rotate about the hips.

@tommyrix7793 5 месяцев назад

Spot on great advice for everyone. Back health over time is imperative to all athletes/bodybuilders.

@tenioladeji7681 Год назад

What if I am looking to mainly target the proximal hamstring? Is it ok if I start at the bottom of full flexion and only come up to a 45 degree angle?

@DownToEarthYoutube Год назад

What if the range of motion is very limited before the back curves?

@CalebHSumo Год назад

I see so many people trying to load lumbar through flexion and attempt to fix back pain with twisting stretches instead of training spine stability and hip mobility.

@KompletterGeist 7 месяцев назад

I use this exercise to intentionally train my spinal erectors, not my glutes, so i DO intentionally round my back (obviously going with lower weight + higher reps). I feel like it helped out my deadlifting

@barrywilliams4866 6 месяцев назад

it's not wrong, Mike O'Hearn does exactly this too..

@davidmonzon2557 5 месяцев назад

Same. I've actually been doing (and programming) both variations for about 12-15 years now.

@VikingFitness00 Год назад

i learnt from so many other people and videos over the year to flex the spine at the bottom (round the back) and extend on the way up(chest high and spine straightened) to get the erector muscles now i'm being told no only isometrically is the way. God i am so confused

@ryanl874 Год назад

Lol both are fine, some people would rupture their LB disc with rounding, others would be fine for many decades. So Yolo

@gershomauna2022 Год назад

Hey mate, as always, thanks for the quality content. Question: How does one increase the strength and size/thickness of the spinal erectors? I would like to increase strength and muscle tissue in and around the trunk in preparation for rugby. I hope you see this and thanks if you do answer.

@frederictalbot1274 Год назад

With progressive overload 😉👍

@FatFilipinoUK Год назад

Barbell deadlifts, probably.

@santiagoparra6157 3 месяца назад

¡Gracias!

@JMVIBES24 Год назад

Thank you

@jberry855 5 месяцев назад

Wow! I've been having the pad in the wrong position the whe time! Although, I do have my back straight. Good video! I'm going to try this!

@helenamkm4186 Год назад

Hey! Thanks for this video! One question I have because you said „Spinal flexion under load“ may increase risk of injury. Why would we do jefferson curl than? (And is it unsafe to stay in the jeff curl lowest postition and sway the KB slowly side to side to stretch the back muscles? Thanks for answering🎉

@SquatUniversity Год назад

I don’t recommend Jefferson curls for that reason. Here’s an explanation: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_P4jqZf_rFk.html

@andremwheeley Год назад

What about doing this exercise off a flat bench: with the torso fixed (holding with my hands under the bench) and raising legs up?

@akhilshriram9441 Год назад

How to correct errector spinae imbalance? When one side is firing more than the other?

@nikolaj781 Год назад

Should the legs be fully extended or should they be slightly bent?

@grantoden8242 Год назад

I do this move while intentionally loading my spine. Do you know why Aaron? Because I want to train it to be stronger.

@darklustgamingchannel4535 5 месяцев назад

Lower back is the core focus glutes are secondary and targeted towards the end of the upper motion

@Anna-wd8ox Год назад

Literally tried to use this yesterday and about killed my lower back 😅 thank you!

@raphaeldeguzman7417 Год назад

I did 3 sets of 20 of this exercise just now and I'm laying on the floor with my legs stretched up in the hopes of my lower back working again. I share the same sentiment as you lol

@MaxIronsThird 8 месяцев назад

this exercise can be done for either lower back with small loads and high reps or for Glutes/Hamstrings with higher loads. I've always had lower back pain, doing this exercise fixed my back and i can now sleep however i want, even if the matress is really soft.

@nickjohnson8246 Год назад

Any advice for the reverse hyper machine?

@joebananas1088 4 месяца назад

👏🏼 I do it exactly like this for years 👍🏼

@JStocker808 7 месяцев назад

@SquatUniversity Probably too late to comment on this video, but I was wondering what your thoughts are on Reverse Hyperextensions and how much benefit they have for lower back and core strength? I've never seen you do a video in regard to this specific movement. Just curious!

@williamduffield4964 Год назад

Thank you, I new that.

@radkin9747 11 месяцев назад

Is there any great advantage to having a calf/ankle support pad like other machines?

@goblin4562 Год назад

my roman chair is the one where the pad and leg lock part are at the same level basically horizontal. How am i supposed to do proper reps on that?

@BowTie8Bit 13 дней назад

I have a portion of my disc between l5 and s1 poking out and if I do any leg or back work the wrong way, it presses on the sciatic nerve. I can definitely tell when I do the back extensions the right way, the way you describe, because that disc material doesn't push further onto my nerve.

@sebastian.tristan Год назад

Well said.

@GuitarsAndSynths Год назад

good stuff! I need to strengthen my lower back

@davidbrianwells2058 8 месяцев назад

It's not a Roman chair.

@thedrunkengardenernb 2 месяца назад

What is it

@fuegogrande4133 20 дней назад

@@thedrunkengardenernb the old school roman chair... you place your knees where the hips are here. It was for ab work.

@fuegogrande4133 20 дней назад

@@thedrunkengardenernb i call it a 45 degree horse.

@m.aftaab Год назад

Can you make a video adressing knock knees please?

@egorudoulov5114 5 месяцев назад

you should try the exercise with making a vacuum of the stomach and then lowering and lengthening the lower back while keeping vacuum and tilting the pelvis to anterior once you're down you go back up while keeping the stomach vacuum and posteriorly rotating the pelvis (very controlled) so the movement is focused solely on the errector spinaes you're making a contraction and lenghtening them at the same time this in my opinion is the pinnachle of the roman machine and creates cables as lowerback muscles once ya kno ya kno