The OFFICIAL GHD Back & Hip Extension Tutorial
205.2 هزار بار بازدید -
5 سال پیش
-
The back extension exercise is
The back extension exercise is used to strengthen the erector muscles of the back - but HOW you perform it makes ALL THE DIFFERENCE.
The use of this machine dates back decades and is fairly popular in barbell sports like weightlifting. I remember seeing videos of famed Soviet weightlifter Vasily Alekseyev using the roman chair machine as a staple of his training en route to setting over 80 world records in the 1970’s.
A similar machine to the roman chair is the GHD or “glute ham developer.” While the name of the machine gives the impression that it it’s use focuses solely on the posterior chain, it’s use is still very similar to that of the roman chair except that the individual is positioned horizontal to the ground rather than at an angle.
Caution must be taken with using both of these machines, especially when it comes to returning from back pain. Performing a back extension exercise places such a high demand on the spinal erectors with little co-contraction involvement from the rest of the core muscles. This action could trigger back pain in some individuals.
Contrary to the exercise name “back extension,” I recommend performing it in a very hip centric manner. Start by adjusting the machine so that the top of your pelvis is positioned slightly past the pad. This will allow you to maintain your back in a stable neutral position (through isometric contraction) during the entire motion while your hamstrings/glutes work dynamically to lower and raise your trunk. If the pad is positioned too far forward, it will cause your back to round on the lowering portion of this movement and then extend on the ascent.
To read more on back extension technique, check out this blog post: https://squatuniversity.com/first-con...
Buy my book: https://www.amazon.com/Squat-Bible-Ul...
Subscribe to this channel here: https://tinyurl.com/y2eq7kpr
Recommended products: https://squatuniversity.com/recommend...
____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/applicat...
Music credits
Opening track by JookTheFirst: Soundcloud: SoundCloud: jookthefirst
Connect with SquatUniversity:
Visit the website: http://www.squatuniversity.com
Like the Facebook page: Facebook: SquatUnivers..
Follow on Twitter: Twitter: squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: Instagram: squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!
The use of this machine dates back decades and is fairly popular in barbell sports like weightlifting. I remember seeing videos of famed Soviet weightlifter Vasily Alekseyev using the roman chair machine as a staple of his training en route to setting over 80 world records in the 1970’s.
A similar machine to the roman chair is the GHD or “glute ham developer.” While the name of the machine gives the impression that it it’s use focuses solely on the posterior chain, it’s use is still very similar to that of the roman chair except that the individual is positioned horizontal to the ground rather than at an angle.
Caution must be taken with using both of these machines, especially when it comes to returning from back pain. Performing a back extension exercise places such a high demand on the spinal erectors with little co-contraction involvement from the rest of the core muscles. This action could trigger back pain in some individuals.
Contrary to the exercise name “back extension,” I recommend performing it in a very hip centric manner. Start by adjusting the machine so that the top of your pelvis is positioned slightly past the pad. This will allow you to maintain your back in a stable neutral position (through isometric contraction) during the entire motion while your hamstrings/glutes work dynamically to lower and raise your trunk. If the pad is positioned too far forward, it will cause your back to round on the lowering portion of this movement and then extend on the ascent.
To read more on back extension technique, check out this blog post: https://squatuniversity.com/first-con...
Buy my book: https://www.amazon.com/Squat-Bible-Ul...
Subscribe to this channel here: https://tinyurl.com/y2eq7kpr
Recommended products: https://squatuniversity.com/recommend...
____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/applicat...
Music credits
Opening track by JookTheFirst: Soundcloud: SoundCloud: jookthefirst
Connect with SquatUniversity:
Visit the website: http://www.squatuniversity.com
Like the Facebook page: Facebook: SquatUnivers..
Follow on Twitter: Twitter: squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: Instagram: squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!
5 سال پیش
در تاریخ 1398/05/12 منتشر شده
است.
205,299
بـار بازدید شده