This exercise is a closed-chain movement, meaning your feet remain fixed and secured while your upper body moves.
The movement must originate entirely from your hips. Avoid the common mistake of rounding and arching your lower back to lift yourself up.
When executed correctly, this movement primarily targets your glutes and hamstrings to drive the extension.
The erector spinae & associated paraspinals - the rope like muscles running along the spine - work statically to keep your back flat and stabilised throughout the entire range of motion.
Master the mechanics using just your body weight first.
You are ready to add weight only when you can complete all your repetitions with total control, a full range of motion, & zero momentum.
When you reach that point, hold a weight plate or a dumbbell close to your chest to increase the resistance, GRADUALLY.
Listen to your body before increasing the intensity.
If you have any aches, pains, or concerns during or after this exercise, stop and consult your trusted physio.
#backextension
#legday
#glutes
#formtips
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Mar 18
The 45° back extension… an old-school staple that’s been largely forgotten—but shouldn’t be.
One coaching detail that rarely gets attention: unlock the knees and hold a slight bend.
This takes stress off the connective tissue behind the knee and immediately brings the hamstrings into the movement, where they belong.
From there, don’t just go through the reps.
You can turn this into a serious posterior chain endurance challenge while integrating the upper body:
• Depress the scapula
• Externally rotate the arms
• Move from a T → Y position
• Hold each position with control
Now you’re not just training the low back—you’re connecting the entire posterior chain.
🎯 Goal: 60–90 seconds of total control
Give it a try and let me know how it feels.
#strengthandconditioning #posteriorchain #hamstrings #backextension #hockeytraining #strengthcoach #movementquality #athleticperformance #oldschooltraining
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