Back Extensions...

Focusing on the lower back muscles with back extensions not only helps ensure proper form in multi-joint exercises (for example, to maintain a neutral spine in squatting and deadlifting); it also has an “irradiation effect”. What this means is that if you strengthen the erector spinae muscles, you’ll also increase the strength of other muscle groups. As such, by strengthening your lower back you will also improve your military press and even your standing biceps curl. The key, however, is to find ways to make back extensions progressively harder.

Just about every gym has a back extension bench, and many gyms also have an incline version, usually set at 45 degrees. Many gym-goers use only their body weight, typically performing a set or two of 10-15 reps, with their hands either across their chest or, if they feel especially frisky, behind their head. Sorry, that’s just not good enough. Fortunately, there are many ways to increase the intensity of the exercise to develop a powerful core.

Because gravity exerts its effects downward rather than horizontally, you achieve the highest level of resistance during a back extension when your torso is parallel to the floor.

Here, we've done it partnered, simply off a box and made it an isometric hold. Applied a small weight plate on the upper back to up the resistance and told the crew to sit tight for about 60 seconds.

Give it a go!!!