anti-extension work: the job is stopping your hips from sagging, not moving
anything
one position held against your own bodyweight for the whole set, so what gives
out is your ability to hold a line rather than a muscle running out of range
it gets easy quickly, which is why the answer is load rather than minutes
Execution
Set your forearms on the floor under your shoulders, elbows at ninety degrees,
and extend your legs behind you with your feet together. Lift your hips so your
body makes a straight line from head to heels.
tuck your pelvis so your lower back flattens rather than arches
flex your glutes to hold your hips in line
keep your shoulders stacked directly over your elbows
breathe normally rather than holding your breath
end the set when the line breaks, not when the clock runs out
When the hold stops being hard, add resistance rather than time: a plate on your
back, a heavier band, or a longer lever.
Purpose
anti-extension work: the job is stopping your hips from sagging, not moving
anything
one position held against your own bodyweight for the whole set, so what gives
out is your ability to hold a line rather than a muscle running out of range
it gets easy quickly, which is why the answer is load rather than minutes
Execution
Set your forearms on the floor under your shoulders, elbows at ninety degrees,
and extend your legs behind you with your feet together. Lift your hips so your
body makes a straight line from head to heels.
tuck your pelvis so your lower back flattens rather than arches
flex your glutes to hold your hips in line
keep your shoulders stacked directly over your elbows
breathe normally rather than holding your breath
end the set when the line breaks, not when the clock runs out
When the hold stops being hard, add resistance rather than time: a plate on your
back, a heavier band, or a longer lever.