Back Extensions for Stronger Legs (THE RIGHT WAY)

[@brunosoaresrodrigues8957]

When I started working out in my teens, this exercise was very common. It was prescribed as AB work. And we did it almost everyday to counterbalance all the crunching. That really was the idea. And to be honest, I enjoyed. Somewhere somehow it stopped being a thing and gyms didn't have it anymore, untill "recently", with CrossFit and GHD stuff, the back ext came back and after lots of years and much more training experience, I did it again. I was shocked the next day at how much my glutes, even more than my hamstrings, were sore. I was really really impressed, cause I remembered feeling it all in my back, when I was young. I even enjoyed feeling the pump I used to get in my lower back. Yeah, it's just that, just sharing a little story of how my fitness and my training awareness evolved in almost 15 years.

[@ethank-l4930]

had back pain for a while started doing this and helped so much

[@peeweesermon2231]

You know, I wasn't too sure about Sam Brown at first, but he's great! Looking forward to more videos from him.

[@chasegordon2120]

Bill burr is looking jacked

[@TrollPductions]

There it is haha

[@eliteftsofficial]

He sure is

[@mikeanthony5206]

Bands would be perfect for this.

[@BasementBrandon]

Sam, shot you a text, please do a video on the signature leg ext/curl!

[@uncletractor7977]

Great machine I got one

[@malinpegenius7945]

Love that singel leg back version. Need to try!

[@koffski93]

You can also use a bar behind your neck, like weightlifters often do. Makes you brace automatically.

[@DanesinTexas]

Looks like a super solid back extension bench...hard to find a good one for a fair price imo!

[@What-he5pr]

I like to use a ghr bench in order to get a more horizontal angle.

[@christianfredericksen2006]

Could you do a video explaining the different benefits between this and the horizontal.

[@LeeH3nson]

Great video Sam mate, top stuff, loving the exercise videos

[@eliteftsofficial]

Glad you like them!

[@danielszemborski]

Oh geez. THIS explains why I have to see the chiropractor every time I do back extensions! I do use a physioball, but what you said makes sense. I'm very curious about the "safe" ways to train the lower back. Thanks.

[@kemasdimas]

Thanks a lot for this! Last week I just did this exercise (with improper form) and my lower back felt so stiff the day after, but my hamstring and glutes, not so much Will try this tomorrow. Thanks!!

[@ethanbrooks6809]

Love doing these Pete Rubish style with a barbell

[@danmckinney7196]

Yes sir,,,,the best ..

[@SchuyFit]

This is beautiful. Thank you!

[@MissSexyNinja]

Cant wait to try this!

[@JoeyCentral]

If I got a dollar for every time someone does this exercise wrong at the gym, I’d be able to retire to say the least 😂

[@yiannisschmalz6574]

People hear back extension and get the wrong idea. You can move the pad up to the abs and make it target the erectors dynamically. Most people do a bastardized hybrid of hip and spinal hyperextension.

[@prescottosegie]

Good video dude very informative I appreciate it💯💪🏾

[@eliteftsofficial]

glad you enjoyed it!

[@RazorRoses]

tried this adding a band attatched to my neck kinda worked ok id say

[@luisishere6160]

This video would benefit us all, great video, i wonder if you guys could do GHR machine next video

[@eliteftsofficial]

I will put it on the schedule. Thanks for the suggestion!

[@yiannisschmalz6574]

Lots of ways to load this movement. My favorites are snatch grip barbell and the overhead arms extended variation. A 15 lb dumbell extended out lights up the mid back thoracic region (traps and erectors). Glute and hamstring development is my primary goal for doing back extensions.

[@xbenxwilsonxhighlights7879]

This thing has my hamstrings screaming lol

[@phiLcyy]

i have a t11-l3 fusion so i can really feel hamstrings and glutes through the whole range as my back doesnt take over as it cant move

[@helmutkrusemann9194]

Awesome stuff! these exercise tutorials are invaluable. I boght the elitefts Professional 45 Degree Back Raise last year and this machine is a tank. I can´t recommend this enought. Their equipment is by far the best you can get. Please make a reverse hyper video. Thank you Sam and thank you Elitefts

[@dragoph]

Would you do it any differently to strengthen the low back?

[@peterferland7988]

For lower spinal erector bias you want the pad to end roughly around your belly button.

[@6komodo6]

thnx for dis...what are good exercises for the spinal erectors? Or do they get plenty of activation in the major compound exercises such as the rows and deadlifts?

[@yiannisschmalz6574]

If you move the pad up to your abs you can take the hinge component out, and turn it into a dynamic spinal erector exercise ( flexion and extension). You can also try doing rows where you really flex and extend the thoracic spine but I would recommend starting this light on a machine row as it can feel sketchy. In general my erectors have grown by just being utilized as stabilizers in good mornings, RDLs and traditional back extensions.

[@joerubelowsky864]

Why round the upper back?

[@99999george]

Is there any reason why you shouldn't load this exercise by holding a barbell while letting your arms hang, as Pete Rubish has demonstrated in the past?

[@eliteftsofficial]

The only reason is if you lack the prerequisite stability through your core and lats to keep a good position.

[@99999george]

@@eliteftsofficial Ok great. Thanks for the reply!

[@andylin7841]

next coming up...better bank for your buck for erectors? Other than front rack holds by John *serious inquiry*

[@mynameisnobody3931]

I dont like back extensions, because i have something between my legs that gets squeezed lol. I love the machine much better

[@ToniCroX]

Lumbo, palumbo, gumbo... Edit. Great video Sam :)

[@eliteftsofficial]

Thanks!

[@timk8258]

If you train your erectors through a full ROM you’ll hurt yourself deadlifting? What? I’m failing to see the logic here.