Evaluating technique on the Bodyweight Back Extension
Back | Body Weight | Hammerstrength | Incline | Legs
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In this video analysis (Quicktime ipod compatible, 11.5MB; Streaming google flash video), Bud Gibson and I (Nancy) present a body weight back extension.
The back extension is a great exercise that will strengthen the low back stabilizers (mainly the spinal erectors). The key is to not hyperextend the low back as this may cause injury. The lines on the photo's indicate the range of motion achieved throughout the exercise.
As you can see in the first photo I am in the start position and the yellow line indicates the point I should return to without hyperextending my low back. I begin with my feet hooked under the supports at the ankle. The hip pad should be adjusted so it is below the level of the illiac crest. This is what allows full range of motion.
As I lower my torso towards the floor I make sure that the movement originates from the hip joint and not from waist or spine. This allows me to keep my back straight throughout the movement. This is illustrated in the second photo at the left. As I return to the beginning position I make sure to contract the glutes and hamstrings as they play a pivotal role in this exercise. There is no question that they are working in this exercise (especially after four sets!).
The third photo at the left shows Bud in the start postiion. As you can see he begins a bit more upright than I do. His feet are hooked under the ankle supports for stabilization. Bud begins his move by hinging forward at the hip joint and lowering his torso towards the floor.
The final photo shows Bud in the lowest part of the exercise. Although he is getting good movement throughout the exercise (as indicated by his comment in the video) it looks as if he is impeded a bit by the hip pad. The correction would be to lower the hip pad by one notch and reevaluate the movement. This would probably given him a slightly better range of motion and therefore a more effective exercise. Something to remember for next time.
Additional links
- This move can also be executed holding a weight plate or dumbbell.
- This will provide an in depth look of the anatomy on the hips and illiac crest.
- More information on the erector spinae can be found here.
