Comments on: Back Extension Technique http://www.bodyrecomposition.com/training/back-extension-technique.html Training and Nutrition advice, straight from the monkey's mouth. Sun, 22 Jan 2012 21:56:52 +0000 hourly 1 http://wordpress.org/?v=3.2.1 By: Bojan http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-6621 Bojan Sun, 31 Jul 2011 17:43:57 +0000 http://www.bodyrecomposition.com/?p=2618#comment-6621 Lyle, what are your thoughts on good mornings (the excercise :D )? Would you recommend doing them with flat or rounded back? Thanks! Lyle, what are your thoughts on good mornings (the excercise :D )? Would you recommend doing them with flat or rounded back? Thanks!

]]> By: Jorge http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-6295 Jorge Tue, 26 Apr 2011 05:12:31 +0000 http://www.bodyrecomposition.com/?p=2618#comment-6295 Sir, Thank you for writing this article. I've been doing the low pad-round back extensions the same way you do for a couple of years now. My back is solid, I no longer have back pain and everyone I train feels great after training with back extensions for a month or so. Thanks for the full picture and the science behind it. I can now better explain to people why we train this way and not the old way(high pad-straight back). For everyone else out there, just do what the article says! You will notice a positive difference. Sir,
Thank you for writing this article. I’ve been doing the low pad-round back extensions the same way you do for a couple of years now. My back is solid, I no longer have back pain and everyone I train feels great after training with back extensions for a month or so. Thanks for the full picture and the science behind it. I can now better explain to people why we train this way and not the old way(high pad-straight back).

For everyone else out there, just do what the article says! You will notice a positive difference.

]]> By: ja_trembl http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-6126 ja_trembl Sat, 05 Mar 2011 06:38:31 +0000 http://www.bodyrecomposition.com/?p=2618#comment-6126 I'd just also mention another reason not to get too carried away with tiring out the lower back. You don't want to be so tired that afterwards and into the next couple days, it's difficult to sit up straight. You're really going to be undermining your back health and form if you end up sitting totally hunched over hours on end at a computer or something for the next couple days. In fact, I would think if your lower back is really weak, just making a concerted effort to sit up straight all day may be enough to start working on strengthening your back. I’d just also mention another reason not to get too carried away with tiring out the lower back. You don’t want to be so tired that afterwards and into the next couple days, it’s difficult to sit up straight. You’re really going to be undermining your back health and form if you end up sitting totally hunched over hours on end at a computer or something for the next couple days. In fact, I would think if your lower back is really weak, just making a concerted effort to sit up straight all day may be enough to start working on strengthening your back.

]]> By: lylemcd http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-4698 lylemcd Wed, 21 Apr 2010 00:38:18 +0000 http://www.bodyrecomposition.com/?p=2618#comment-4698 Compression + flexion if you round your back. Which is a very bad thing to do. No. No. No. No. Depends and I believe I addressed programming in the article itself. Read it again. Compression + flexion if you round your back. Which is a very bad thing to do.
No.
No.
No.
No.
Depends and I believe I addressed programming in the article itself. Read it again.

]]> By: Robert http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-4697 Robert Tue, 20 Apr 2010 15:05:09 +0000 http://www.bodyrecomposition.com/?p=2618#comment-4697 Hmmm....What type of forces are at play in a deadlift then? Or is it actually okay to round one's back in this type of movement? Well...I can see how the trajectory of the weight is slightly different. In a DL the weight is seemingly pulling one down in an extended/rounded spine position. Whereas in an extension, the weight travels in an arch? But they still seem like a similar movement. And to steal more of your time, might it be better for me to train back extensions for isometric endurance (no rounded back) in order to squat without bending forward? This is all just very interesting to me and I really appreciate your response thus far. Hmmm….What type of forces are at play in a deadlift then? Or is it actually okay to round one’s back in this type of movement? Well…I can see how the trajectory of the weight is slightly different. In a DL the weight is seemingly pulling one down in an extended/rounded spine position. Whereas in an extension, the weight travels in an arch? But they still seem like a similar movement. And to steal more of your time, might it be better for me to train back extensions for isometric endurance (no rounded back) in order to squat without bending forward? This is all just very interesting to me and I really appreciate your response thus far.

]]> By: lylemcd http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-4696 lylemcd Tue, 20 Apr 2010 12:46:51 +0000 http://www.bodyrecomposition.com/?p=2618#comment-4696 Flexion + compression (squat/dl with rounded back) is different than flexion/distraction (bottom of back extension). The first causes a massive posterior force on the nucleus pulposus which can lead to herniation of the disk; the latter does not. Flexion + compression (squat/dl with rounded back) is different than flexion/distraction (bottom of back extension). The first causes a massive posterior force on the nucleus pulposus which can lead to herniation of the disk; the latter does not.

]]> By: Robert http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-4690 Robert Mon, 19 Apr 2010 20:54:52 +0000 http://www.bodyrecomposition.com/?p=2618#comment-4690 Hey Lyle, great article, as I have been looking for information specifically on proper back extension technique for a while now and have always been confused as to what muscles should be working during this exercise. I would like some clarification on the rounded back aspect of the movement. I think I understand what you're saying (but could not be) about the part of the movement where the spine is rounded not being subject to compressive forces (which is dangerous, ie rounded back during a squat). I can see a distinct difference in where the force of the weight is going. But then I wonder why it is always advised that a person not round one's back during a deadlifting movement? The trajectory of force on the weight of a deadlift seems similar to the bottom position of a hyperextension (weight below you pulling you down and forward). Is the difference the loading parameters? I would like to start training my spinal erectors dynamically as I think this would aid my other lifts, but admittedly have always perhaps mistakenly been afraid to do movements involving back-rounding of any kind. I have a very long torso compared to my legs and have a hard time coming out of the whole on squats without leaning forward. Would really appreciate clarification on my muddled question, haha. Hey Lyle, great article, as I have been looking for information specifically on proper back extension technique for a while now and have always been confused as to what muscles should be working during this exercise. I would like some clarification on the rounded back aspect of the movement. I think I understand what you’re saying (but could not be) about the part of the movement where the spine is rounded not being subject to compressive forces (which is dangerous, ie rounded back during a squat). I can see a distinct difference in where the force of the weight is going. But then I wonder why it is always advised that a person not round one’s back during a deadlifting movement? The trajectory of force on the weight of a deadlift seems similar to the bottom position of a hyperextension (weight below you pulling you down and forward). Is the difference the loading parameters? I would like to start training my spinal erectors dynamically as I think this would aid my other lifts, but admittedly have always perhaps mistakenly been afraid to do movements involving back-rounding of any kind. I have a very long torso compared to my legs and have a hard time coming out of the whole on squats without leaning forward. Would really appreciate clarification on my muddled question, haha.

]]> By: lylemcd http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-3989 lylemcd Fri, 01 Jan 2010 21:08:00 +0000 http://www.bodyrecomposition.com/?p=2618#comment-3989 The portion of the back extension that is maximally loaded occurs when the spine is in neutral, hence it's not a combination of compression/spinal flexion. And when the spine is rounded (at the bottom), the resistance is primarily causing distraction forces (the opposite of compression). So I don't consider it an issue. The portion of the back extension that is maximally loaded occurs when the spine is in neutral, hence it’s not a combination of compression/spinal flexion. And when the spine is rounded (at the bottom), the resistance is primarily causing distraction forces (the opposite of compression). So I don’t consider it an issue.

]]> By: Fredrik http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-3986 Fredrik Thu, 31 Dec 2009 16:14:43 +0000 http://www.bodyrecomposition.com/?p=2618#comment-3986 Great article, as usual! I've been doing back extensions with my low back rounded since I read this article, also adding resistance with a rubber band. It feels good and I have been adding reps. Now, since the movement is loaded and the low back is rounded I fear there could be some risk of disk compression injury. Thus I am a bit reluctant to add too much wight. Still I want to progress... The question is: do you have a general idea of how much weight you can use in this exercise; what would be "normal", "advanced" etc.? Regards Fredrik Great article, as usual! I’ve been doing back extensions with my low back rounded since I read this article, also adding resistance with a rubber band. It feels good and I have been adding reps. Now, since the movement is loaded and the low back is rounded I fear there could be some risk of disk compression injury. Thus I am a bit reluctant to add too much wight. Still I want to progress… The question is: do you have a general idea of how much weight you can use in this exercise; what would be “normal”, “advanced” etc.? Regards Fredrik

]]> By: lylemcd http://www.bodyrecomposition.com/training/back-extension-technique.html/comment-page-1#comment-3702 lylemcd Tue, 17 Nov 2009 17:06:59 +0000 http://www.bodyrecomposition.com/?p=2618#comment-3702 You'll need to find someone with more injury/rehab experience than I've got to answer that one. You’ll need to find someone with more injury/rehab experience than I’ve got to answer that one.

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