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45 degree back extension benefits, sudden neck and shoulder pain - For You

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Moreover, I’m shocked at the number of younger strength coaches who will see a video clip of a coach prescribing a high-caliber athlete an exercise like a back extension or a sit up and will race to the forums to post something like, “Oh my God! In this article I’m going to roll through some of the arguments in favor of and against back extensions and reverse hypers. The case could be made that back extensions and reverse hypers lead to higher incidents of chronic injuries but I don’t agree. Considering that 80% of individuals suffer from low back pain at some point in their lives it is important that we figure out exactly what is causing this pain. It is my opinion that a weak posterior chain and weak glutes in particular are largely responsible for the alarming number of low back pain in the U.S.
As you can see, my low back doesn’t flex or extend even when holding onto a 100 lb dumbbell and draping a miniband around my neck which probably offers another 50 lbs of resistance to the top of the lift. When you hold onto the handles in the case of the reverse hyper, you activate the forearms and lats and transfer energy from the hands down through the arms, back, and core. When an athlete can demonstrate proficiency at heavy back extensions and reverse hypers, you know that he has adequate levels of hamstring and hip flexor flexibility, anti-flexion core stability, and glute activation. Strengthening the posterior chain in general may increase squat and deadlift strength in addition to staving off low back pain and injury. I hope that I’ve done a good job of trying to persuade strength coaches to being open-minded about back extensions and reverse hypers. This entry was posted in Glute Training, Low Back Reconditioning, Sport Specific Training, Strength Training and tagged back extensions, reverse hypers, sport-specific training on April 14, 2010 by Bret. To defend the back extension even more think- Biering-Sorensen test although it’s isometric…the research has been proven valid. On a proper 45 degree back extension, I give the cue to imagine my client is thrusting their hips into the bench. He seems to be okay with training back extensions with a rounded back, if the goal is to train the erector dynamically.
Can you believe that (insert athlete)’s coach was having him do (insert bad exercise such as back extensions, reverse hypers, sit ups, bent over rows, good mornings, flies, pullovers, hanging leg raises, or leg presses)! I’ve witnessed plenty of strong athletes who can squat and deadlift a ton of weight yet struggle to execute twenty bodyweight back extensions or reverse hypers.
In fact, I can’t think of one strong deadlifter who has never aggravated his or her low back at some point from heavy deadlifting.

However, back extensions have an eccentric component that is more accentuated up top in the contracted position, while reverse hypers have an extreme eccentric component if you perform the exercise correctly and stop the pendulum from pulling your low back into flexion. In other words, you can feel confident that their backs aren’t going to round forward or hyperextend very easily, their glutes are strong and can turn on when needed, their hamstrings are loose enough to allow for a healthy range of forward bending motion, and their hip flexors are loose enough to allow for full hip extension. Many individuals have witnessed their back pain disappear once they started performing back extensions and reverse hypers. I have been performing reverse hypers for four years and am one of the individuals who feel that it’s benefited my back health tremendously. I am a strength and conditioning specialist in the Milwaukee area and I completely agree with you on the use of reverse hypers and back extensions. Master's Degree and Certified Strength and Conditioning Specialist Bret Contreras is Here to Show You the Best Exercises, Techniques, and Methods to Improve Your Physique and Boost Your Performance. There are many folks that perform crunches, sit ups, and back extensions their entire lives and never experience back pain.
With proper progression and mechanics, you can perform heavy back extensions and reverse hypers and not have to fear spinal injury, and you’ll even safeguard the body to prevent injuries in competition.
Since the glutes contract very hard at the top of these movements at end-range hip extension, they may help add much needed power to that range of motion during athletics. For example, a flexion-intolerant person better keep a strong arch while he performs back extensions or reverse hypers and avoid going too deep or he’ll certainly feel it the next day. I can see how sitting while leaning forward could increase the tone of the erector spinae but not if you sit upright or lean back. Performing the back extension exercise properly will reduce the likelihood of injury and ensure that the target muscles are being worked. Bend the spine back and forth enough times and the intervertebral discs will eventually rupture.
In other words, if you strengthen the hip extension pattern and the posterior chain in general, you’ll get stronger at squatting and deadlifting and more powerful in running and jumping. In fact, any supine, prone, or quadruped hip extension movement or standing hip extension movement that involves bending forward significantly is going to produce large shearing forces. Conversely, an extension-intolerant person better brace the core hard and avoid going up too high on back extensions or reverse hypers or he’ll certainly feel it the next day.
The problem with people is that as soon as they know a little or even tried something that worked for them, they assume everyone else is doing everything backwards.

I should mention that arching the low back slightly in comparison to flexing the low back helps buttress the spine and protect the low back from shear forces by 23-43% (McGill).
Furthermore, back extensions don’t lead to more erector spinae activity over squats and deadlifts. To get the most benefit from hyperextensions, you need to know how to perform them, their different variations and where to fit them in to your routine. Muscles Worked Hyperextensions, or back extensions as they are also called, train your lower back muscles, particularly the erector spinae muscle, which is responsible for extending your spine. That alone should tell me that I should leave the back extensions behind and focus even more on the glute work.
The top part of the movement includes a small amount of hip extension, which works your gluteal muscles. Your core and abdominals work throughout the exercise to keep your torso straight. Benefits Strengthening your lower back and core muscles can aid in the management of back pain -- as your muscles get stronger, they are able to offer more support to your spine, which improves your posture and relieves pain.
When you perform a loaded squat and deadlift, there is transfer through the back which requires huge contribution from the erector spinae. Charles Poliquin, owner of the Poliquin Performance Center for elite athletes says that the lower back is one of the most important muscle groups in the body, and strengthening it can lead to strength gains throughout your body. When doing back extensions and reverse hypers correctly, it’s impossible to perform concentric hip extension without firing the hip extensors (glute max, hamstrings, and hamstring part of the adductor magnus).
He recommends lower back exercises like hyperextensions to help boost overall strength and size. Back extensions, whether done dynamically for reps or isometrically for time, are effective for developing strength and endurance in your erector spinae muscles.
The Body-Solid GRCH322 Roman Chairallows you to strengthen your lower back, glutes and abs in a comfortable and precise position. Strengthen your lower back safely and comfortably on the strongest 45° Hyper available. This combination Inverted Back Extension and Oblique Flexor is set to an exact 45° angle for optimum conditioning. If your back suffers from isometric weakness, fatigue will prevent you from maintaining proper posture. In addition, during compound, multi-joint exercises where your erector spinae muscles have to hold your back straight, such as they do during deadlifts or squats, a lack of isometric strength can hinder your performance and lead to back problems.

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