STOP Doing Back Extensions Like This!

[@adrianbolton9279]

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]

Do you have a lumbar herniated disc?

[@adrianbolton9279]

@@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

[@Immortalsoul669]

​@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]

@@Immortalsoul669 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]

That's a blessing, praise God!!

[@HonkeyKongLive]

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]

Thank you

[@hssy2jrocker]

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]

my kung fu style is superior ;(

[@hippie_4762]

@@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]

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.

[@blacksmithperformance]

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]

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

[@blacksmithperformance]

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]

@@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]

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

[@bcubed72]

@@rexibhazoboa7097 The glutes are working hard here. They thrust your hips forward. This exercise keeps the hips static as everything else moves back, which mechanically is the same thing as the hips moving forward relative to everything else.

[@SabianCarthen]

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]

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]

Definitely could.

[@SabianCarthen]

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

[@marledanimefan7186]

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]

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.

[@timonix2]

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]

I'm the same way!

[@AmmaLove24]

Yeah, same. I can get the full range of motion with a flat back.

[@PNWTraveler]

I had a lower back injury and started training on this machine regularly but I would round my back to stretch and strengthen it. I found that never rounding the back is what keeps the lower back weak. It’s a natural movement that the human was designed to do.

[@AMHPowerlifting]

I agree with this. My lower back isometric strength is good, my technique is good... yet always picking up lower back issues. I started doing this and jefferson curls and seem bullet proof since.

[@gaz2750]

​@@slpplzyes started doing this

[@TSW.healing]

I agree. Avoiding the lower back from bending and arching keeps it weak. I can tell from my own experience. But yes, you need to start very slowly (since it's so weak) and make a 6-month plan or so. If you're moving too fast, you can hurt yourself.

[@Janarae18]

Exactly my experience. I started the method from KOT and low back ability and my back already feels better. And I’ve only gotten to holding a 20 lb dumbbell.

[@Sharetheroad3333]

Thanks for this comment. I was watching this video for this reason then disappointed when they said not to round. I’m like how do you ever get any strength otherwise?

[@santiagoparra6157]

¡Gracias!

[@UnskilledGrappler]

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]

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.

[@vladarino]

@@vyvianalcott1681 great tip. thanks!

[@davidfrankel9267]

@@vyvianalcott1681 THIS

[@TheShapelessAndFormlessVoid]

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]

Genuinely helpful nuanced comment in an otherwise black and white dialogue

[@CapyBrotha]

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.

[@copernicus99]

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...

[@Amy.Scorpio]

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

[@jonathanblaies826]

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

[@MobaCry]

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

[@stormrhode2330]

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).

[@richardporter1564]

Just got the Lifepro foldable Roman chair w/ dip bar. I was clueless on how to properly use it. Both you guys saved my back! Thanks a bunch!

[@lawrencelee900]

There are some fitness KZbinrs (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?

[@kikibah2001]

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.

[@lahoya111]

Which one do you feel more the day after, and I mean the muscles not the spine. Greetings from germany.

[@kikibah2001]

@@lahoya111 I couldn't say really, the loaded exercises are more intense and create more DOMS.

[@lahoya111]

@@kikibah2001 If you have a round back, don't you have to worry about your spinal discs? I like to do it like that myself, without weight, and over the next two days I notice muscles that I didn't even know existed, but many people also say that I just have to do it with a straight back. Greetings from germany.

[@kikibah2001]

@@lahoya111 holding the position in hyper reverse position i akso had this sensation of new muscle along the spine popping up, then you get acclimated pretty quick to hold it for time. The spine is designed to move and bend but not with maximal load, just as dead lifts the spine must remain stable and reducing the range of motion is optimal. Back extension, good morning, hyper reverse are all great exercises to strengthen the posterior chain and lower back. Jefferson curl and rounded back extension without weight or light one are good for decompression, mobility. Overall a strong back is a straight back.

[@misterwill3625]

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

[@nyaxa]

I see many doing that movement wrong: pad too high, moving too fast, or with bent knees. Thank you foe keeping it to the point.

[@its-violet]

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

[@artspark7697]

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.

[@ccook3659]

Is this true?

[@scryne5578]

I've always did it like this and it made me more problems than rounding my back and making my spine getting used to be free to bend more

[@amberkay2591]

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 !

[@samuelgaspar4742]

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.

[@KompletterGeist]

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]

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

[@davidmonzon2557]

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

[@alibadran4467]

I was waiting for this for so long man

[@brachsmith]

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?

[@Raya_khan]

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

[@SquatUniversity]

Glad you liked this one!

[@mikewalkow1860]

@@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]

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

[@mikewalkow1860]

@@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]

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

[@al-eteos-imhotepheru-bey3271]

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

[@VikingFitness00]

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]

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

[@teknikgroup7597]

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

[@michaeltwomey9751]

Great information! You’ve just saved my back!

[@SquatUniversity]

Glad you liked this one!

[@Muslim_israeli]

This exercise save my lower from pain during squat and RDL

[@ALEXPEREIRATEAM-i3w]

I’ve been struggling with my back extensions, and your advice on locking the spine is really helpful. Can’t wait to try it out.

[@ralphy12345]

Doc, if you lowered the pad further wouldn't you extend your range of motion on the Roman Chair? It seems like that may be a good idea.

[@CalebHSumo]

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.

[@ditz3nfitness]

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.]

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

[@eightbo]

3:35 what's the outro song pls??!! (its not the one listed the description)

[@Mr.Beavis667]

Kneesovertoesguy enters the chat....

[@FitFighter15]

ha ha ha 🤣🙂

[@SomeKidFromBritain]

To say what? Edit: nevermind, very low ROM

[@staebs]

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

[@mrEugenieee]

😂😂😂

[@Mr.Beavis667]

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

[@vladarino]

I recommend doing these roman chair exercises after almost any intensive athletic activity. It's gotten to the point that I do this exercise at the end of all my weight or running workouts. My lower back is the core of every athletic activity I do. When I do this lower back decompression / stretching to wrap up my activities my overall body feels better and my back says "thank you". I've left my chronic back pain from years past behind. And depending on how far I flex my torso, I even get a hamstring stretch. I now knell to the alter of the roman chair. 😅

[@КириллНепомнящий-г7ф]

How to achieve hypertrophy of the lumbar spine?

[@dyoder16]

Depends what you’re looking for. If it’s for the low back, round it but light loads.

[@BowTie8Bit]

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.

[@jamesforreal]

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

[@danradke98275]

I much prefer to follow low back ability and KOT/ATG style of allowing the back to move. Constantly being scared of spine flexion can't seem like the way to go.

[@h3Xh3Xh3X]

Please clarify that this is a low load situation, and that you can also train the erectors with spinal flexion in this 45° hyperextension machine. There are too many videos prescribing either or when it comes to spinal flexion, and it just creates more confusion.

[@great_whit3]

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]

With progressive overload 😉👍

[@FatFilipinoUK]

Barbell deadlifts, probably.

[@Anna-wd8ox]

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

[@reventiodafirenze1728]

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]

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.

[@James-em9qz]

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

[@DamianBrown]

Great refresher!!

[@JonathanModoh]

i have L4/L5 disc bulges and was advised by my physio to do full range of motion all the way down and to come back up, his knowledge was that our spines are meant for bending not limiting so if you are constantly training in a limited way instead of teaching the body to train with full ROM your body is learning to adapt to only limit ROM so therefore he wants me to go all the way low with these and then back up again rather than stopping at where the lower spine start to curve...

[@Void-0079]

What if I use this exercise to target my lower back? Kinda like the rear core exercise, like an opposite ab crunch

[@reinaldogomes8666]

Still, your lower back should go from flat to contracted, never rounded towards your abs

[@Void-0079]

@@reinaldogomes8666 never said I would I could keep a perfectly flat back going really low depending on the where the pads are touching my legs for stability

[@anc6023]

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

[@domepiece11]

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.

[@theundertaker5963]

Awesome video, thanks mates.

[@HDLifter]

My hyper-extension machine arrived today. Great tips!

[@AlceuBap]

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

[@RealziesCuts]

Thanks for helping me get this Right 🏆

[@SquatUniversity]

You’re welcome

[@garethgriffiths2362]

spinal flexion under load (light) has helped my back issues more than anything

[@Player-001]

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

[@FIGGY65]

Are there suggestions for an older, traditional hyper extension bench where the feet anchors and hip pads are basically parallel with each other, and completely horizontal to the floor?

[@batataComPolvo]

I want to know this as well

[@SquatUniversity]

Same tips, pad just below the pelvis and just hinge about your hips up to a parallel position

[@FIGGY65]

@@SquatUniversity Thank you Doc!!!

[@scotteasley4212]

The ATG Program by Ben Patrick encourages full range all the way to the bottom on back extensions (with a back that rounds), so I'm wondering if there's a way to justify what he's showing compared to what you guys are encouraging.

[@scotteasley4212]

It's almost as if Ben Patrick's form with back extensions is mimicking the Jefferson Curl. Is there a difference compared to what you guys are showing?

[@rnegoro1]

Genius. I never thought of this.

[@SnakeAndTurtleQigong]

Thanks so much for your help

[@bartk8672]

Suffering from low back pain for 3 years now. Even with the pad adjusted correctly, my lower back is killing me. I get pain during exercise as well

[@jaredbarts]

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.

[@MichaelBurnsGuitar]

Thanks heaps for the vid, changed my technique straight away

[@Super_BeastGirl]

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

[@mikewalkow1860]

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??

[@TonyTouch831]

Can elephant walks improve our end points so we can go lower on hip extensions?

[@Led.on.YouTube]

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

[@SquatUniversity]

Thank YOU

[@JStocker808]

@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!

[@MrRikkiRocket]

Thanks for the advice on positioning of the pad. But not sure about “grab with the toes” - ain’t no gym that wants you to use their equipment barefoot lol.

[@john_ron]

If a rehab program consists of a set of core exercises, does doing painful activities during this period reverse the core stability gained by the rehab exercises?

[@SquatUniversity]

Yes it can. That’s why it’s key to uncover what movements/exercise trigger pain in the short term so that you can eliminate/modify them to allow the body to desensitize symptoms.

[@john_ron]

@@SquatUniversity I can't thank you enough for all the information you are putting out! I am fascinated by your approach to diagnosis and rehab. I learn a LOT from you. I hope some day I get some free time and adequate budget to come down from Ontario so you do a complete checkup on my broken body.

[@SquatUniversity]

@@john_ron you’re welcome! I’d be happy to see you when you can come down!

[@IolcanPK]

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

[@darklustgamingchannel4535]

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

[@JohnnyBoy87]

I needed this😅😅. Thanks!!

[@tommyrix7793]

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

[@s.wilson5675]

I've used this to help strengthen my posterior chain. I do as described with 10kg weight. Also, without weight, I flex upper back, (a bit like cat/camel). I've read most of the comments (611), and didn't see any mention of Paul Chek. So just adding him to the mix and his video "The Reverse Hyperextension Exercise". Keep strong everyone.

[@blazerrosario4379]

What is the different position to target glutes or the lower back?

[@bennymarty6972]

In both case you want to follow the starting position explained in this video with the pelvis in front of the pads. So make sure that it is adjusted low enough to rest mainly on the top of your quads. Then you can either do reps with a straight back which will work the back muscles + the glutes, or you can do what is known as a rounded back extension. To do the later, the only difference is to round the back in the bottom position and keeping it that way as you go back up. The rounded back will elongate the back muscles which will reduce their contribution and transfer more work to your glutes. Hope this helps. Edit : for the rounded back extension, it should come more naturally to round the upper back, which is what we'd want in order to avoid disc compression in the lower back.

[@ioUrbanTerror18]

Back flexion under a heavy load like a deadlift sounds dangerous, but wouldn't back flexion with a light load in this case help to develop the stress tolerance level?

[@lamk9729]

exactly what i thought

[@SquatUniversity]

Not necessarily - This video explains: kzbin.info/www/bejne/lYGXm6SQm8SlfM0

[@grantoden8242]

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

[@nickjohnson8246]

Any advice for the reverse hyper machine?

[@Jwiznat]

i see so many people doing this wrong… this short video could prevent so much pain.

[@antoniodecorona1801]

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

[@metrock525]

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!!!👍

[@helenamkm4186]

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]

I don’t recommend Jefferson curls for that reason. Here’s an explanation: kzbin.info/www/bejne/lYGXm6SQm8SlfM0

[@egorudoulov5114]

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

[@alanalin129425]

Ok I have a problem then at my gym, the lowest gauge is still hitting me at the top of my pelvis and so my back is still moving more than it should. Short people can't catch a break on equipment sometimes even when changing the gears.

[@thomashannam1677]

Love to see ya'll working together 💯💯💯

[@SquatUniversity]

Thanks Thomas

[@BELLSOFSTEEL]

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

[@SquatUniversity]

Thank you!

[@reddy3400]

@@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!

[@Boscoe264]

Kneesovertoes and Squat University need to do a panel. This is the most friendly beef I've ever seen.

[@kanalprobny1927]

1:10 why the fuck training with spine bended under load is the problem, when the gravity, as you should know "pulls down", and in such exercise the spine is extended, not compressed

[@ENDER-4710]

What's the best way to load this exercise. I usually end up awkwardly holding two 45lb plates with my fingers and arms stretched down

[@tameryoussef3908]

How can you train your lower back on this machine safely as a prime targeted muscle ?

[@John-xi1pt]

What load 🤨 would you suggest dead hangs from pull up bar being bad for the spine...

[@kimdavis7812]

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

[@jmac1494]

What are the primary and secondary muscles involved when preforming this exercise properly?

[@jberry855]

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!