erector builder that loads the spine through its own range rather than through
the hip
rounding fully at the bottom and extending vertebra by vertebra is what makes
this an erector movement: keep your back straight and it becomes a hip hinge
worked by the hamstrings instead
the rounded position gives better leverages, so more weight and more back
growth
Execution
Position yourself on a back extension bench with your hips at the edge of the
pad and your feet secured.
start with your spine fully rounded, letting your torso hang towards the floor
extend your spine gradually, vertebra by vertebra
continue until your body forms a straight line at the top
reverse it, rounding your spine progressively on the way down
let the flexion at the bottom be complete
When bodyweight becomes too easy, add weight by holding a plate against your
chest. Let your back round fully if you are adapted to spinal flexion, and work
towards it incrementally.
Purpose
erector builder that loads the spine through its own range rather than through
the hip
rounding fully at the bottom and extending vertebra by vertebra is what makes
this an erector movement: keep your back straight and it becomes a hip hinge
worked by the hamstrings instead
the rounded position gives better leverages, so more weight and more back
growth
Execution
Position yourself on a back extension bench with your hips at the edge of the
pad and your feet secured.
start with your spine fully rounded, letting your torso hang towards the floor
extend your spine gradually, vertebra by vertebra
continue until your body forms a straight line at the top
reverse it, rounding your spine progressively on the way down
let the flexion at the bottom be complete
When bodyweight becomes too easy, add weight by holding a plate against your
chest. Let your back round fully if you are adapted to spinal flexion, and work
towards it incrementally.