BACK EXTENSION

The parallel position of the orthodox

back extension, using an improvised set-
up in a power rack. This setup does not
involve a partner.

Breathe between reps, at the bottom position.

Take your last breath, and then exhale during the
ascent.
Manual resistance can be applied to your shoul-
ders, as an alternative to holding weight. Weight is
easier to monitor because you can control it pre-
cisely, and increase it by a small increment when
required. With manual resistance you have no way
of ensuring progressive resistance. But properly
done, manual resistance can be effective. It can be
applied while you come up. Perhaps an easier and
more effective application is to come up by yourself
and then be pushed down—resist hard, to keep the
descent slow. A few hard reps like that will wipe you
out and you will find coming up to be very difficult.
After adapting to the exercise over a few weeks, with The 45° back extension
increasing intensity, take each set to failure, i.e., un-
til you cannot come up. The 45° back extension is an alternative to the
If you are held down at your ankles while lying regular back extension, if the setup is available. Ex-
on a flat bench, this will produce tension on your ercise the same control and care as in the regular
knees. And if you are held down too near your back extension, and the same method of holding re-
knees, the force pressing down on those joints can sistance. To bring your torso into line with your legs
be uncomfortable. Find a comfortable position from in the 45° back extension, your back has to come up
which to be held down. above parallel to the floor. Generally speaking, the
If where you train has a formal setup for the con- regular back extension is the superior movement, so
ventional back extension, try it. It may make the ex- long as you have the required strength.
ercise more practical.

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