STOP Doing Back Extensions Like This!

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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[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.

[adrianbolton]

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

[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.

[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.

[markratcliffe]

I've worked as a personal trainer for nearly 20 years and I disagree with the message that this video is delivering.

The two main exercises to perform using a Roman Chair apparatus are Back Extensions and Hip Extensions. While Hip Extensions are appropriate for conditioning the core and pelvic muscles isometrically in preparation for certain compound exercises like deadlifts and squats, both exercises are correct. They simply require different mechanical movement patterns depending on what you're aiming to achieve from each one.

As the video suggests, the purpose of Hip Extensions is to lock the lumbar vertebra so that the trunk extensors are functioning isometrically as fixator muscles, supporting the trunk while the glutes and hamstrings are functioning to extend the hips. This is correct, but so to are Back Extensions, just for a different reason.

Skeletal muscles are designed to contract isometrically and isotonically. If you only perform isometric exercises for a muscle, it will only strengthen isometrically. Therefore, you will not be strengthening the muscle throughout its whole range of motion. The vertebra is designed to flex, extend, laterally flex and rotate. A Back Extension on a Roman Chair enables you to extend from a flexed position, strengthening the erector spinae, multifidus and quadratus lumborum muscles through a full range of motion.

To state that this exercise is not beneficial is misleading to your viewers and there's nothing wrong with including both variations in exercise routines some of the time, as they both require movement patterns that function with the mechanics of the MSK system rather than conflicting with them.

[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.

[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.

[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.

[timonix]

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

[jonathanblaies]

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

[misterwill]

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

[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

[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.

[copernicus]

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...

[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.

[antony_daffurn]

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

[samuelgaspar]

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.

[richardporter]

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!

[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.

[artspark]

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.