Quote:
Originally Posted by rixatrix
It's primarily a lower-back exercise.
|
No.
The back extension can be used to target the lower back or to target the glutes and hamstrings. The back extension described in NR4W specifically states that you should "bend forward at the hips--not at the waist." This exercise is supposed to target primarily the glutes. You are extending your "back" (think torso) with a strong contraction from the glutes.
NR4W goes on to say, "Your lower back has to work to hold its natural shape and support your spine, but the muscles in that area should only be working isometrically, not going through a range of motion" (page 227).
So your lower back does not flex forward and extend back up. Ensure proper execution by first setting up on the back extension machine correctly. Your hip joint has to be able to bend (if it can't, you'll bend your back). So your hip joint has to be above the top edge of the pad. (If I wanted to target the low back, I'd set the thigh pad higher so that I'd have to bend over at the waist. I never do that movement though, and I don't recommend it.)
And don't hyperextend your back at the top either. Extend the hip fully with a strong squeeze of the glutes, but stop there. If you want to add weight, be sure to hold it high on your chest, or in front of your face (further up the lever arm, so greater load). You can hold a DB, a weight plate, a medicine ball, or whatever external load you want to use.
Stage 3 Back Extension question?
Linear Mode
