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THE BEST WAY TO DO BACK EXTENSIONS from BJ Gaddour, former Men’s Health fitness director and MetaShred creator!
First of all, shout out to the homie Bret Contreras for both this back extension hack setup using barbells and a power rack AND for the special technique shown with this movement.
Though it may look strange or incorrect, Back Extensions should be performed with a rounded upper back, tucked chin, and posterior pelvic tilt. This ensures you’re creating exclusively hip extension to work the glutes without hyper-extending the lower back. In fact, this movement should be called a hip extension for that reason. But make no mistake, this move works not just your glutes, but the entire backside of your body.
Here are 4 of my favorite protocols. Use these as accessory exercises to squats, deads, or hip-thrusts or as killer starters or finishers:
3-MINUTE DUMBBELL DROP SETS
Perform max reps with each load with no more than 10-20 seconds rest between them:
Minute 1: 100-pound dumbbell
Minute 2: 50-pound dumbbell
Minute 3: Bodyweight
BAND ISOMETRIC LADDER
Hold for 1 second at the top on rep 1, 2 seconds on rep 2, 3 seconds on rep 3, and so on. Climb the ladder as high as you can without losing form or holding your breath.
REPEATED BODYWEIGHT MAX REPS SETS
Perform max reps with your bodyweight then rest 30-60 seconds. Repeat 2 more times. Try to beat the rep total from all 3 sets from session to session.
HORIZONTAL DUMBBELL ROWS
When using a 45-degree hyper, you actually get peak tension with your trunk parallel to the floor (unless you add band resistance). So holding this position while doing dumbbell rows is an amazing way to build your upper back while your lower back, glutes, hams, and calves stabilize your body isometrically. I like 2-4 sets of 10-20 reps.
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