How To: Back Extensions For Beginners
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How To: Back Extensions For Beginners
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Back extensions. Back raises. Hypers. Whatever you call them — do them. 45° or 90° doesn’t really matter. What matters is that you’re training the posterior chain and building a strong, resilient lower back. Typically we program 2–4 sets of 8–20 reps, 2–3x per week. There are even stories of old Soviet weightlifters performing them daily. A strong back = a strong athlete 💪 If you train lower body twice per week: Day 1: Weighted back extensions (barbell, med ball, or plate) → 4 sets of 8–10•\t D
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Back extensions. Back raises. Hypers. Whatever you call them — do them. 4…
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TikTokpirate_strength
Glute-biased back extensions 🍑 Grab a weight. Set the pad so your hips are supported, feet slightly turned out. Start with a neutral spine, hinge at the hips, then squeeze your glutes to lift up slowly. Think hips forward, glutes tight, ribs down / no lower-back arching. Control every rep and stop when your body is in line.
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