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EnderD_503 · 10-28-2010, 10:35 AM

Bending movement: Requires flexion/extension of the lower back, which often also recruits the hamstrings and glutes to some degree (as secondary muscles, depending on where you place the emphasis/the exercise). The most basic and easy exercise you can do for this is a back extension, if your gym has a back extension machine.

Back extension: step on to the back extension machine with calves pressed up against back pads and feet flat on the supports. Lean your hips against the top of the machine (adjust so that it’s not too high/low), place hands across chest then begin to bend at the hips bringing your torso toward the ground, once parallel with the ground extend back upward. Keep a straight back throughout the process (only go so far as you can without rounding your lumbar spine, keep shoulder blades together). A lot of people feel nervous using this machine because of the tension (not pinching feeling) they feel in the lower back, which is perfectly normal. Also, because it's fairly common, make sure to talk to your doc. about this exercise if you have any kind of issues with your lumbar/lower back vertebrae to make sure its safe for you to do.

Your gym might have one of a few variations of these machines, all the same principle, though:

You can technically do these on the ground as well, however, out of necessity this one causes you to drastically hyperextend the spine, which some say is fine, while others claim is not good for the spine. Something to keep in mind.

If your gym does not have a back extension machine, then give the Romanian deadlift a try.

Romanian deadlift: pick up either a barbell or two dumbbells. Begin in a neutral stance with feet shoulder with a part and weights/hands in front of you. While beginning the movement make sure your shoulder blades are together/not rounded, begin to stick your butt out/backward. This one depends on how self-conscious you feel at the gym, because your really have to get your hips back and butt out in an almost over-exaggerated way. While moving downward, don’t allow hands to dangle in front of you, but bring them in toward your legs so that they’re almost tracing down your legs as you move downward. Stop when you get to just below the knee and come back up again, focusing on the lower back, and glutes and hamstrings.

Visual gist of the movement:

10-28-2010, 10:35 AM	#338
EnderD_503 Member How Do You Identify?: Queer, trans guy, butch Preferred Pronoun?: Male pronouns Relationship Status: Relationship Join Date: Apr 2010 Location: Canada Posts: 1,329 My Photo Gallery Thanks: 4,090 Thanked 3,878 Times in 1,022 Posts Rep Power: 21474853	Part 6: Bending movement: Requires flexion/extension of the lower back, which often also recruits the hamstrings and glutes to some degree (as secondary muscles, depending on where you place the emphasis/the exercise). The most basic and easy exercise you can do for this is a back extension, if your gym has a back extension machine. Back extension: step on to the back extension machine with calves pressed up against back pads and feet flat on the supports. Lean your hips against the top of the machine (adjust so that it’s not too high/low), place hands across chest then begin to bend at the hips bringing your torso toward the ground, once parallel with the ground extend back upward. Keep a straight back throughout the process (only go so far as you can without rounding your lumbar spine, keep shoulder blades together). A lot of people feel nervous using this machine because of the tension (not pinching feeling) they feel in the lower back, which is perfectly normal. Also, because it's fairly common, make sure to talk to your doc. about this exercise if you have any kind of issues with your lumbar/lower back vertebrae to make sure its safe for you to do. Your gym might have one of a few variations of these machines, all the same principle, though: You can technically do these on the ground as well, however, out of necessity this one causes you to drastically hyperextend the spine, which some say is fine, while others claim is not good for the spine. Something to keep in mind. If your gym does not have a back extension machine, then give the Romanian deadlift a try. Romanian deadlift: pick up either a barbell or two dumbbells. Begin in a neutral stance with feet shoulder with a part and weights/hands in front of you. While beginning the movement make sure your shoulder blades are together/not rounded, begin to stick your butt out/backward. This one depends on how self-conscious you feel at the gym, because your really have to get your hips back and butt out in an almost over-exaggerated way. While moving downward, don’t allow hands to dangle in front of you, but bring them in toward your legs so that they’re almost tracing down your legs as you move downward. Stop when you get to just below the knee and come back up again, focusing on the lower back, and glutes and hamstrings. Visual gist of the movement: