DARE. coaches Luke Walker and Evelina Pawlik go through the 45-degree back extension set-up and execution.
This exercise works the glutes hamstrings and lower back. It’s also a great movement for teaching the hinge pattern for progression into deadlifts and RDL’s.
How to perform the 45-degree back extension:
- Set-up the pad height just below the hips while having your feet flat on the board and your calves flush against the pad.
- Maintain a neutral spine.
- Hinging at the hips, lower your torso towards the ground using your hamstrings and glutes while bracing the abs.
- At the bottom initiate the movement from the glutes and hamstrings to raise your torso back to the starting position.
- Squeezing the glutes at the top while also stacking your ribcage to your pelvis.
A common mistake is overextension in the lumbar, putting pressure on the lower back.
To load this exercise, hold the weight close to your chest or for a more advanced movement back loading with a barbell.
#daretotrain #technicaltraining #backextension
16 авг 2023
