Exactly, that's the one I mean.The short answer is yes, but I suspect what you really want to know is but to what extent?
If this is an area you want to strengthen with progression, I'd recommend you use a barbell in the low bar position during the exercise, or deadlift a weight from the floor. This assumes you're talking about using a 45 degree back hyper extension bench?
Yes barbell on the back is my suggestion. Put it in the low bar position on the rear delts. Sounds like regular DL should be in your program too, or is it?Exactly, that's the one I mean.
Interesting! What do you think about holding something like a dumbbell/barbell behind my neck? Maybe my upper erectors would work even more then? They are so weak compared to my lower back. Or is your suggestion better cause you can load it more?
I have read that backextensions train the lower back (lower spinal erectors), but does it also hit the 'middle' and 'upper'
erectors?
I will for sure try it!Yes barbell on the back is my suggestion. Put it in the low bar position on the rear delts. Sounds like regular DL should be in your program too, or is it?
Back Extensions
The extent in which the spinal erectors are worked and engaged is dependent on how the movement is performed.
Hip Placement on the Back Extension Bench is a huge determinate of where the workload is place; which muscle are engage more so than other in the Posterior Chain.
Hip Placement is similar to performing a Flat Bench Press vs and Incline Bench Press. The same muscle groups are involved.
However, the muscle involvement changes. The Flat Bench Press and Incline Bench Press two completely different exercise. Each elicits a different Training Response.
Chair/Seated Deadlifts
Chair/Seated Deadlifts performed with a wide or narrow foot stance work the Lumbar Spine.
As any new exercise, especially one for the Lumbar Spine, needs to start with something light and gradually increase in
The Chair/Seated Deadlift essentially work like the Med-X Medical Lumbar Extension Machine, seen here...
MedX Medical Lumbar Extension
The Med-X Medical Lumbar Extension Machine prevents Hyperextension; which is contraindicated.
Hyperextension
One of the issues with Back Raises and Lumbar Exercises is to move the weight up, many individual hyperextend the lower back; which is counter productive.
That is one of the reason many individual have Low Back issue with Back Raises. They end up Hyperextending the Lower Back.
The same occurs with some individual with Kettlebell Swings. In order to complete a heavy swing, they throw their head back. This leads to them Hyperextending their Lower Back.
The objective in a Lumbar Extension Exercise is to bring the upper body in line with the lower body, as you would if you were standing up straight; a neutral positions.
One method that ensure a Neutral Lumbar Position is maintained with the Lumbar Back is...
Neck Packing
Tucking you chin down into your chest ensures a Neutral Spine is maintained, Lumbar Hyperextension doesn't occur.
Throwing you head back lead to Lumbar Hyperextension, which one of the causes of lower back problems.
Tip: 8 Great Thoracic Extensor Exercises
The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.www.t-nation.com
This article and video demonstrate Thoracic Extensor Exercises.
In the video, Contreras demonstrate the "Seated Kettlebell Deadlift"; which is the same as the Chair/Seated Deadlift".
The Seated Good Morning also engages and works the Lumbar Spine...notice the Lumbar Flexion, below...
The Lumbar Flexion in the Chair/Seated Deadlift and the above Seated Good Morning work the Lower Back; bending forward in the waist; followed by Lumbar Extension, bending the spine backward to straighten it
Deadlifts make you big? I'm jealous! That never happened to me.I will for sure try it!
No, they are not and that's probably why I got this problem.. I just don't like how big they make you, very fast haha! I enjoy being at the gym doing different exercises. And my technique sucks as well! But now when I know how the erectors responds to even bodyweight, I regret I didn't do any kind of deadlift variation with very low weights for sure.
Haha well I should have said that I don't like to do them because I put months of hardwork to get a V shaped body, then I did ONE session recently where I trained rackpulls and after that my back got square.Deadlifts make you big? I'm jealous! That never happened to me.
I'd encourage you to re-examine your beliefs around this and what actually happened. Physique changes take months.Haha well I should have said that I don't like to do them because I put months of hardwork to get a V shaped body, then I did ONE session recently where I trained rackpulls and after that my back got square.
Lumbar Back ExtensionsIn the first sentence you were talking about how it matters where you put your hips on the back extension machine. Where should I have my hips if I want to prioritize the upper erectors?
I don't like to do them because I put months of hardwork to get a V shaped body, then I did ONE session recently where I trained rackpulls and after that my back got square.
I'd encourage you to re-examine your beliefs around this and what actually happened. Physique changes take months.
my obliques are still sticking out making that waist bigger.
Let me know how it works for you.my physical therapist wants me to try it for 8 weeks twice a week. He mentioned it has helped tens of thousands of people with various back issues.
then I did ONE session recently where I trained rackpulls and after that my back got square.