Bodybuilding. advertisements are served by third party advertising companies. Hold this position for two to three seconds; then stand back up. Substitute for back extensions? Let's take a look at some extension ideas to inspire you! As an Amazon Associate I earn from qualifying purchases. Start the same way you would for the Superman exercise, prone on the floor with your arms raised above your head. Keep your hips in contact with the ball throughout this movement. Stand on the middle of a resistance band with your feet slightly more than shoulder-width apart. Or you could do a simpler back extension on the floor. I love using this for an alternative to deadlifts. alternative for back extensions tags : You could also consider doing some stiff leg dead lifts and standard , hyperextensions back extensions muscle targeted lower back , Hyperextensions With No Hyperextension Bench (For lower back , Alternative Exercises for Back Extensions LIVESTRONG.COM , Reverse Hyper Extension Substitute YouTube , Back Extension Machine Alternatives (Lower Back… Perform the back extension exercise from a seated position with your legs stretched out in front of you. Terms of Use There are many alternative exercises for back extensions. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). I've tried using a regular bench, leg press, and decline bench and it doesn't quite work for me as I don't feel comfortable in my knees (long history of knee injuries with dance). Hold this position for two to three seconds; then relax. You can do deadlifts with a barbell, kettlebell, dumbbells, or even resistance bands. Follow her on Instagram. Alternative Exercises for Back Extensions | … Bring your legs together and reach your arms straight out overhead. The prone extension exercise resembles a person flying through the air. Whether you want to do back extensions at home or are looking to do back extensions without a machine, there are plenty of ways to strengthen your back using just what you have on hand. Archived. Back Extension Machine Alternative. Hold for two to three seconds and then slowly sit back up. Increased posterior chain strength and hypertrophy can improve pulling strength, back health, and overall explosiveness when trained in conjunction with many of the sport-specific movements seen in powerlifting and Olympic weightlifting pro… There should be tension on the band when you are in a standing position. Keep your hands close to your chest throughout this exercise. Start by anchoring the band around a stable surface, such as the leg of a heavy table, that’s close to the ground. If you have a bar pad, place it on the bar now (you can also use a towel or folded yoga mat) to make this exercise a little more comfortable. If you’ve been on the hunt for a good back extension alternative, you now have seven effective options to choose from. The 45-degree back extension works your lower back, glutes, and hamstrings … Strengthen the back muscles that perform extension by lifting your body up against gravity. The Back Extension. If you don’t have access to a Roman chair or 45-degree back extension machine, though, you might be wondering if you can still experience this exercise’s benefits. You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the back extension exercise described above. BACK EXTENSION — Bench / Weight. Aubrey Bailey has been writing online health-related articles since 2009. Repeat 10 times and work up to three sets. Back Extension Alternative. If your back is rounding during this exercise, perform it without dumbbells until you are able to keep your back straight throughout the movement. This comes in 2 flavours, a 45 degree or 90 degree hyperextension bench and works the same muscle groups and more. Slowly lean back against the resistance of the band, as far as possible. Repeat 10 times and work up to three sets in a row. Slowly lower back down and repeat 10 times. Things To Look Out For. Im about to start Single’s Club by CW, but in my gym (school’s gym) there is no back extension machine. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the back. Read more: What Muscle Group Does the Back Extension Work? , I love using this for an alternative to deadlifts. Stenn. Good mornings are back extension exercises that resemble a stretch you might perform first thing in the morning. Once the torso extensions become too easy, back extensions will quite well fill in as a replacement. Sit on a firm surface. This serves as a way for these folks to do them. Do not pull on the band with your arms. Keep your knees straight throughout this exercise. Your arms should hang in front of your shins. Archived. Close. Natalie Thongrit is a NASM-Certified personal trainer. Plus your butt and hammies will be happy too..or not.. 12-10-2009, 07:35 PM #3. TITAN economy H-PND . Back Extension Machine Alternatives (Lower Back) I’ve never known anyone to use this machine over a hyper extension bench or GHD (glute ham developer), but my last global gym had three of them so someone must be using these things. Read more: Lower Back and Hip Strengthing Exercises. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength, Top 10 Best Pull-Up Bars for Wide Doors (Buying Guide & Reviews), Start by standing up straight with feet about hip-distance apart and a barbell on your back, as if you were going to do a back squat, On an inhale, hinge at your hips and send them back toward the wall behind you, At the same time, bend at your waist and bring your torso forward so it’s parallel to the floor, Make sure your neck stays neutral, and your back stays straight, Exhale and push into the floor as you rise back up to a standing position, Lie on the floor in a prone (face down) position, Reach your arms up above your head, palms facing down, On an exhale, raise your arms, head, and legs off the ground (all that should be touching the floor is your torso), Hold this position for a second, squeezing the glutes, then inhale and return to the starting position, Stand with your feet about hip-distance apart and place a resistance band underneath them, Grab one end of the resistance band in each hand, With one end of the band in each hand, get into a beginning deadlift position, On an exhale, push into the floor are rise up to a standing position, squeezing the glutes at the top of the exercise, From here, inhale and hinge at the hips as you return to the starting position, Place your torso on the ball, then extend your legs behind you and dig your feet into the ground so the ball stays in place, Lean forward over the ball with your hands behind your head (the way you’d hold them when doing a situp), On an exhale, press into the ground with your feet and lift your chest and torso up off of the ball, squeezing the glutes at the top of the exercise, Inhale and lower your body back down to set up for another rep, Set up in a split stance with one foot behind the other and the front leg bent slightly for stability, Hinge at the hips so that your torso is leaning forward toward the floor (, From here, exhale and push into the floor and lift your torso so that you’re standing up straight, Inhale as you lean forward and set up for another rep, Exhale and lift your right arm and left leg off of the ground, Inhale and return to the starting position, Exhale and switch sides, lifting the left arm and right leg off of the ground along with your head and neck, Stand behind the bar with your feet separated about hip-distance, Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest, On an exhale, lift your torso and squeeze your glutes, Inhale as you fold over the bar and set up for another rep. 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