"Homemade" back extension option

[Chris Correia]

I work out at home and want to do some back extensions. I've tried using the stability ball and having my feet against the wall. I really don't like those.

If I were to put a doorway chinup bar at a low height, to anchor my ankles under while I use the stability ball, how high should it be? I suppose the measurement I'm looking for is how much lower than my hips should my feet be (the bar be)?

Thanks for your help!

[galya]

I have been using my incline bench for those. I just set it on a relatively high incline, prop my feet at the base of the back and go.
I guess re your question, the bar should be almost at the same height as the ball. You could use hooks to attach and just move the bar up and down to where you find a comfortable level.

[Chris Correia]

Originally Posted by galya

I have been using my incline bench for those. I just set it on a relatively high incline, prop my feet at the base of the back and go.
I guess re your question, the bar should be almost at the same height as the ball. You could use hooks to attach and just move the bar up and down to where you find a comfortable level.

Thanks, Gayla. Do you have a photo of that? LOL

I've never even done the exercise on a piece of gym aparatus. I recall that the ankle pad is a bit lower than the hips. I suppose one doesn't want to get too steep an angle.

I think Bill Hartman told us at the summit that one should be able to do that exercises in a static hold for two minutes to pass a core strength/endurance test. So, I'm curious. I'll also have to go back and check my notes.

[Bill Hartman]

Chris,

2 minutes. Spine in neutral. No hyperextension. Hip in neutral flexion/extension.

Bill

P.S. 3 minutes for you.

[Chris Correia]

Originally Posted by Bill Hartman

Chris,

2 minutes. Spine in neutral. No hyperextension. Hip in neutral flexion/extension.

Bill

P.S. 3 minutes for you.

Thanks, Bill. For a minute, I thought you were serious about the three minutes.

How can one ensure they are close to hips being neutral -- perhaps a bit of a tilt forward then back, and try to find the middle? The three points of contact with the stick won't ensure it, I think.

[RedLefty]

Ninja did it for two minutes at the summit. Chris, that means you should be able to go for at least five.

[ninja]

Originally Posted by RedLefty

Ninja did it for two minutes at the summit. Chris, that means you should be able to go for at least five.

You got that right.

[Q.]

Pictures... I need PICTURES!!! WHaaaaaa????