what back exercise?? - UK-Muscle Body Building Community

Killerkeane · 04-06-2004, 11:54 PM

what back exercise is this??? I did it with a 15kg Weight and did 3 sets of 14 reps. And it works the bottom of my back perfectly, I have done it with my own body weight before and it was so easy i never bothered with it, but one of my mates suggested doing it with a weight, and wow i loved it. When i got off it, i could hardly walk ( I LOve it!!!) Just wondered if anyone else did this and with what weights

I have made a masterpiece of a diagram to help all of you all understand what im on about.

**hackskii** · 05-06-2004, 01:57 AM

That is called hyperextensions.
They are not bad but you can not go above parallel or it will hyperextend the back and not good.
They are more effective if you kindof lay with a pad supporting your abs and the heels are supported and bend from the waist fwd with the head twards the ground then come up slowley but not above a strait line drawn from your hips to your neck.

They hit lower back and some hamstrings too. Generally this is a higher rep exercise as the lower reps can put more of a strain and if you want to go heavy then I would racomend dead lifts.
I do those but in the upper 20 rep range though.

They are good though none the less.

Nice dwg killer

Panthro · 05-06-2004, 09:15 AM

i love the diagrams mate! class.

i use them to warm up before deadlifting. great exercise to stretch out the lower back..

Killerkeane · 05-06-2004, 12:47 PM

i thought the exact same thing, not a mass exercise but these would still be quite effective for me to work the lower back would it not? if i did 2 "warm up sets" then deadlifts like panthro suggested then i would be on my way to having a decent back.

Thanks for the compliments to my masterpiece, art lecturers always said i was talented

winger · 05-06-2004, 01:30 PM

Yea the drawings look good but they dont have any legs and all chest.

Killerkeane · 05-06-2004, 07:20 PM

well he does a lot of bench press

jakethesnake · 06-06-2004, 09:48 PM

Do deadlifts

**hackskii** · 07-06-2004, 12:12 AM

Quote:

Originally Posted by Killerkeane

well he does a lot of bench press

LMAT bro that was funny

philipebrown · 07-06-2004, 09:14 AM

i sometimes superset them with abs to work the whole waist/lower back/hip region

Superted · 07-06-2004, 11:44 AM

hyperextensions are great!! part of my physio program when i did my back in, they give me that warm feeling then its off to do some deads

Killerkeane · 07-06-2004, 12:59 PM

Quote:

Originally Posted by Superted

hyperextensions are great!! part of my physio program when i did my back in, they give me that warm feeling then its off to do some deads

yeah, they feel good

OnePack · 11-06-2004, 11:30 PM

nice pics there! beats the ones i did a while ago (which hackie helped to post up)

i do those but with my legs straight by having my feet underneath a bench with weights on. i normally do those on leg day after i do squats. i do them holding with weight on your chest and u'll feel it the next day.

05-06-2004, 01:57 AM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	That is called hyperextensions. They are not bad but you can not go above parallel or it will hyperextend the back and not good. They are more effective if you kindof lay with a pad supporting your abs and the heels are supported and bend from the waist fwd with the head twards the ground then come up slowley but not above a strait line drawn from your hips to your neck. They hit lower back and some hamstrings too. Generally this is a higher rep exercise as the lower reps can put more of a strain and if you want to go heavy then I would racomend dead lifts. I do those but in the upper 20 rep range though. They are good though none the less. Nice dwg killer __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-06-2004, 09:15 AM	#3 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	i love the diagrams mate! class. i use them to warm up before deadlifting. great exercise to stretch out the lower back.. __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

05-06-2004, 12:47 PM	#4 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	i thought the exact same thing, not a mass exercise but these would still be quite effective for me to work the lower back would it not? if i did 2 "warm up sets" then deadlifts like panthro suggested then i would be on my way to having a decent back. Thanks for the compliments to my masterpiece, art lecturers always said i was talented __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

05-06-2004, 01:30 PM	#5 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	Yea the drawings look good but they dont have any legs and all chest. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-06-2004, 07:20 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	well he does a lot of bench press __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

06-06-2004, 09:48 PM	#7 (permalink)
jakethesnake Newbie Trainer Join Date: Jun 2004 Posts: 33	Do deadlifts

07-06-2004, 09:14 AM	#9 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	i sometimes superset them with abs to work the whole waist/lower back/hip region __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

07-06-2004, 11:44 AM	#10 (permalink)
Superted not the shapest knife in the drawer Join Date: Jun 2004 Location: N.Ireland Posts: 65	hyperextensions are great!! part of my physio program when i did my back in, they give me that warm feeling then its off to do some deads __________________ "Genius is one percent inspiration and ninety-nine percent perspiration." Thomas Edison

11-06-2004, 11:30 PM	#12 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	nice pics there! beats the ones i did a while ago (which hackie helped to post up) i do those but with my legs straight by having my feet underneath a bench with weights on. i normally do those on leg day after i do squats. i do them holding with weight on your chest and u'll feel it the next day. __________________ Thank you.