hi everyone Daniel vaginal fitness a fake use I want to teach you how to do an awesome exercise
at home the back extension the problem we face as body weight training athletes is we often
don't have access to a gym or facilities to actually use a dedicated back extension
apparatus no dramas guys as always I've got you covered with a little bit of creativity finding
some stuff around the house you can easily do back extensions at home may not be as effective
but you can get pretty damn close and I'm going to show you how when it comes to warming up for
the back extension starting off with a front plank for time is a very good exercise because
it's going to engage our anterior core this is going to mean that we can stay a little bit more
connected during the exercise moving on to a glute bridge fantastic because with the back
extension we do need to have our hips in strong extension throughout the exercise to make sure
that we're utilizing the correct muscle groups and finally an arched hold is going to get that
whole posterior chain firing nicely before we do our back extensions in terms of performing this
exercise at home literally find anything that you can comfortably support your abdomen on so for me
I use the footer of one of my couches and I can also use a physio ball to perform the exercise
once you've got the piece of equipment sorted the second most important thing to do is find
a surface which has a large amount of friction so I'm using a brick wall with shoes and this is
really important because during the back extension we have to drive our hips forward to activate our
posterior chain so we're recruiting our glutes and our hamstrings this is going to contribute
to assisting us in the movement so we can really fully engage our spinal erectors in that inner
range of motion which is going to build the most strength and most size in our lower back
when it comes to performing back extensions guys I like to think from the feet up so to start with
your feet are planted firmly against the wall shoulder-width apart and you're going to focus
on really squeezing your legs straight as well as trying to drive your heels up towards the ceiling
this is going to recruit your glutes and your hamstrings from here you're going to maintain
that tension during the exercise and when it comes to performing the back extension part of
the exercise I always find it helpful to think of trying to stay as tall as possible trying
to lengthen my body from head to toe that way I'm getting a really nice complete global arch
through my back as opposed to just hinging on that l5 s1 the first most easiest progression is
with your hands behind your head followed by arms overhead that's basically decreasing the amount of
leverage that you have making the exercise more challenging on your posterior chain once you get
beyond that you can have weight close to your chest you can have weight behind your head and
the hardest one would be weight overhead drop the ego with this one guys you're not going to impress
anyone with your back extension numbers or weight it's all about feeling the contraction through
posterior chain guys as you know our fitness FAQ is I'm not trying to reinvent the wheel I'm just
teaching you the basic concepts which have been proven to work time and time again so with back
extensions you're going to get the most out of the exercise if you do it isometrically or dynamically
so when you're performing it dynamically you're going to be working from mid range to inner age
and when you're doing your isometric holds you're going to get the most out of it holding it in the
inner range as that's the most difficult portion of the exercise when it comes to sets and reps the
back extension exercise really benefits most from a higher rep range where you can build a larger
time under tension which is going to translate well to your bodyweight exercises so with the
dynamic version I'd be working on repetitions anywhere from say 8 to 15 and then progressing
the intensity as it gets too easy for multiple sets when it comes to isometric holds I like
using holds anywhere from say 15 to 30 seconds and repeating that four sets trying to progressively
build volume and build intensity in either the dynamic or the isometric version over time thanks
so much for watching check out Fitness FAQ TV for information regarding my 12 and 18 week bodyweight
strength training programs drop a comment in the comment section below do you train you'll all back
if so why if not why not I know me personally in the past I've neglected it simply due to laziness
I do know the importance of posterior chain strengthening but overall strength development
just didn't do it something that I've been working on over the last few months and I've really found
quite a good improvement in terms of my strength overall you guys going to see that pretty soon
and I'll check in with you guys next week Friday for another video right here on Fitness FA Hughes