Back Extension Replacement

[DirtyMartini]

I know in the book Alwyn suggests doing the prone cobra. But that means doing the prone cobra 6 times in stage 3, workout B.

The bf suggested good mornings, which sound to me like a pretty suitable exchange. Any other ideas? objections?

thanks in advance!

[LisaS]

why is it that you cannot do back extensions? I missed that part.

[DirtyMartini]

Don't have the equipment - I work out in a home gym.

Now the bf says we should just go buy the glute/ham raise machine.

[LisaS]

don't laugh.
I rig the bar on a rung of the squat rack such that when I lie across the stability ball I can just trap the back of my ankles. I tried hanging off the end of the bench but always needed a spotter to hold my feet.

[nutbar]

I had been doing what LisaS talks about above but had trouble getting it just right and feeling it where it should be felt. Then Lisa~ suggested an alternative here and I'm loving it! So much better this way for me!

[DawnP]

I found I could do back extensions and get really good fatigue in the hamstrings using a stability ball.

I put the stability ball about 3 ft away from a wall, lay over the ball with my hips hinging over the front of the ball and prop my feet at the bottom of the wall (where the wall meets the floor).

I have to really dig my feet into the wall, toes down into the floor. But I'm able to hold them in place while doing back extensions while holding a 25lb barbell plate. Yowza!

I like the reverse hyperextensions shown by Lisa in her linked thread but I can't figure out how I could add more weight to the move - maybe ankle weights? That would probably be pretty tough!

DawnP

[DirtyMartini]

Hey, those are great ideas! Thanks.

[Lisa~]

Originally Posted by DawnP

I like the reverse hyperextensions shown by Lisa in her linked thread but I can't figure out how I could add more weight to the move - maybe ankle weights? That would probably be pretty tough!

Ankle weights, yes, and a slower, more controlled tempo. But what you're already doing is a good option too. If it's working for you, then keep using it.