Weighted Back Extension

Setup

1. 01Set the extension bench pad just below the hip crease so the pelvis can rotate freely.
2. 02Hook the heels securely under the ankle pads.
3. 03Hug a plate or dumbbell against the chest.
4. 04Start with the body in a straight line from head to heels.

Execution

1. 01Brace, then hinge down by folding at the hips with a controlled tempo.
2. 02Lower until you feel a strong hamstring stretch without rounding hard.
3. 03Drive back up by squeezing the glutes and extending the hips.
4. 04Stop in line with the legs; do not hyperextend past neutral.

Checkpoints

• -Pad sits below the hip bones so the hinge comes from the hips.
• -The load stays hugged tight to the chest through the whole rep.
• -The top position is a straight body line, not an arched-back finish.
• -Tempo is controlled in both directions.

Common mistakes

• -Hyperextending violently at the top.
• -Setting the pad too high, which turns the hinge into pure spinal flexion.
• -Letting the weight drift away from the chest and levering the lower back.
• -Bouncing out of the bottom.